Workouts | KW12 2015 | Innere Stadt

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

Montag

16/03/2015

 

wod
strength
gymnastic cycle – 4 rounds of:
-parallettes l-sit
-60“ seconds handstand/walk
-front lever progression
-3 excentric pull ups

metcon
21-15-9
-air squats
-pull ups
-cz jumping jacks

basic strength & technique
modul III – basic lifts

Dienstag

17/03/2015

cct – 17/03/15
scaled version
for time:
-70 thrusters 15/20kg
emom 2 over the bar burpees

rxd version
for time:
-100 thrusters 25/40kg
emom 4 over the bar burpees
timecap 20′

basic strength & technique
modul IV – gymnastics

Mittwoch

18/03/2015

wod
buy in 10 minutes for cal
(row/air dyne/ski ergo/single unders 15su=1cal)
then
21-15-9 for time:
-deadlifts 70/100kg
-handstand push ups
then
buy out 10 minutes for cal
(row/air dyne/ski ergo/single unders 15su=1cal)

Donnerstag

19/03/2015

wod
15′ amrap:
-3 hang cleans 35/50kg
-3 box steps
-3 toes to bar
-6 hang cleans 35/50kg
-6 box steps
-6 toes to bar

basic strength & technique
modul V – kettlebells

Freitag

20/03/2015

 wod
strength
5×5 good mornings

metcon
10′ amrap:
-15 kb swings 16/24kg
-20 kb one arm shoulder to overhead 16/24kg

 basic strength & technique
modul I – squat

Samstag

21/03/2015

wod
strength
5×5 front squats

metcon
12′ amrap:
team workout – one person is in wall sit while the other is completing:
-10 wall ball shot
-10 sit ups

Sonntag

22/03/2015

homework
5×1′ sprint – 5′ rest between the rounds