Workouts | KW10 2015 | Innere Stadt

“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot

Montag

02/03/2015

 

wod
strength
gymnastic cycle – 4 rounds of:
-ring hold –> iron cross progression
-amrap pull ups
-ball up –> front lever progression
-5 evil wheels

metcon
4×20“/20“ each exercise:
-hollow rocks
-kipps on the bar
-handstand hold

basic strength & technique
modul V – kettlebells

Dienstag

03/03/2015

cct – 03/03/15
scaled-version
for time:
buy in:
-50 cz jumping jacks
then 2 rounds:
-30 air squats
-30 kb american swings 12/16kg
-30 elbow push ups
then buy out:
-50 cz jumping jacks

rxd-version
for time:
buy in:
-100 cz jumping jacks
then 2 rounds:
-50 airsquats
-50 kb swings 16/24kg
-50 push ups
then buy out:
-100 cz jumping jacks

basic strength & technique
modul I – squats

Mittwoch

04/03/2015

wod
5 rounds of 2 minutes work:
-20 kb push press 2×8/12kg

rest of the time amrap
-1st round: sit ups
-2nd round: back extensions
-3rd round: knees to ellbows
-4th round: kb one arm c&j 8/12kg (left)
-5th round: kb one arm c&j 8/12kg (left)
1’ rest between the rounds

Donnerstag

05/03/2015

wod
strength
6×6 front squats
after each set 4 lengths farmers walk

metcon
for time:
-30 c&j 40/60kg

basic strength & technique
modul II – press

Freitag

06/03/2015

 wod
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between the rounds

 basic strength & technique
modul III – basic lifts

Samstag

07/03/2015

wod
in teams of 2
20′ amrap:
while one person is completing 50 double unders the other person is doing amrap of:
-1st round: burpees
-2nd round: kb russian swings 24/32kg
-3rd round: tuck jumps
-4th round:  burpees

Sonntag

08/03/2015

homework
60′ run/swim/cycling