Workouts | KW12 2015 | Währing

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” – Arthur Ashe

Montag

16/03/2015

 

wod
strength
5×5 good mornings

metcon
21-15-9 for time:
-hang cleans 35/50kg
-box steps

basic strength & technique
modul IV – gymnastics

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 V – kettlebells

girls class
competition tuesday

Mittwoch

18/03/2015

wod
„maria“
20′ amrap:
-5 handstand push ups
-10 pistols
-15 pull ups

OR

„cindarella“
20′ amrap:
-5 pull ups
-10 push ups
15 airsquats

basic strength & technique
modul I – squat

Donnerstag

19/03/2015

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

metcon
14′ emom:
-3 clean complex

basic strength & technique
modul II – press

girls class
speed up

Freitag

20/03/2015

 wod
strength
5×5 pendlay rows

metcon
death by…
-front squats 25/40kg
-push press 25/40kg

 basic strength & technique
modul III – basic lifts

Samstag

21/03/2015

wod
20′ amrap:
teams of 2
one person is in wallsit position,
while the other is completing a round:
-10 wallball shots 6/9kg
-10 knees to elbow
-10 burpees

Sonntag

22/03/2015

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

metcon
10-1 for time:
-jumping slam balls 6/10kg
-heavy kb russian swings 32/40kg


basic strength & technique
modul IV – gymnastics