Workouts | KW11 2015 | Währing

“Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes

Montag

09/03/2015

 

wod
strength
5×5 deadlift

metcon
3 rounds for time:
-100 double unders
-20 burpees over the bar

basic strength & technique
modul III – basic lifts

Dienstag

10/03/2015

cct – 10/03/15
scaled-version
4 rounds for time:
-10 front squats 15/30kg
-10 shoulder to overhead 15/30kg
-10 ring rows

rxd-version
4 rounds for time:
-10 squat cleans 25/50kg
-10 shoulder to overhead 25/50kg
-10 pull ups

basic strength & technique
modul IV – gymnastics

girls class
competition tuesday

Mittwoch

11/03/2015

wod
strength
5×5 floor press

metcon
12′ amrap:
-30 bulgarian spins
-30 kb clean & jerk 16/24kg

basic strength & technique
modul V – kettlebells

Donnerstag

12/03/2015

wod
skill-work
snatch complex:
-snatch pull
-hang snatch

metcon
14′ emom:
-3 snatch complex

basic strength & technique
modul I – squat

girls class
lower body strength

Freitag

13/03/2015

 wod
for time:
9-6-3
-deadlift 80/45kg
-box steps
then
50 mountain climbers
then
9-6-3
-overhead squats 60/35kg
-chest to bar pull ups/pull ups
then
50 mountain climbers
then
9-6-3
-thrusters 40/25kg
-lateral burpees over the bar
then
50 mountain climbers

 basic strength & technique
modul II – press

Samstag

14/03/2015

wod
as a team of 2 collect as many points as possible in
a 4′ time window for each of the following
exercises (only one person working at a time):

-piggy back walk – 1 length = 3 points
-ring rows – 1 rep = 1 point
-ring dips – 1 rep = 1 point
-wallball shots 6/9kg – 1 rep = 1 point
-kb russian swings 24/32kg – 1 rep = 1 point

Sonntag

15/03/2015

wod
strength
5×5 back squats

metcon
for time:
-10 muscle ups
-20 handstand push ups
-30 toes to bar
-40 pistols

basic strength & technique
modul III – basic lifts