Workouts | KW13 2015 | Währing

“Don’t run away from a challenge. Instead run toward it cause the only way to escape fear is to trample it beneath your feet” – Nadia Comaneci

Montag

23/03/2015

 

wod
strength
6×3 sumo deadlift

metcon
10-1 for time:
-kb clean & jerk 24/32kg left
-kb clean & jerk 24/32kg right
-c2b pull ups


basic strength & technique
modul V – kettlebells

Dienstag

24/03/2015

cct 24/03/15
scaled version:
buy in – 2′ amrap air squats
1′ rest
then 4 rounds for time:
-30 wall ball shots 4/6kg
-30 sit ups
score is time minus air squats

rxd version:
buy in – 2′ amrap goblet squats 12/20kg
1′ rest
then 4 rounds for time:
-30 wall ball shots 6/9kg
-30 plate sit ups 10/15kg
score is time minus goblet squats

basic strength & technique
modul I – squat

girls class
competition tuesday

Mittwoch

25/03/2015

wod
strength
6×3 pull ups

metcon
21-15-9
-cleans
-ring dips

finisher
core

basic strength & technique
modul II – press

Donnerstag

26/03/2015

wod
skill-work
power snatch –
establish 3rm power snatch max

metcon
4′ emom
5 power snatches 70%3rm
4′ emom
3 power snatches 80%3rm
4′ emom
1 power snatch 90%3rm
4′ emom
3 power snatches 70%3rm

basic strength & technique
modul III – basic lifts

girls class
speed up

Freitag

27/03/2015

 wod
strength
6×3 overhead squats

metcon
for time:
-100 double unders
-20 burpees
-100 double unders
-20 burpee tuck jumps
-100 double unders
-20 burpee pull ups

 basic strength & technique
modul IV – gymnastics

Samstag

28/03/2015

wod
in teams of 2,
only one working at a time,
the other is in plank position
for time:
-80 box steps
-70 goblet squats 24/32kg
-60 kb swings 24/32kg
-50 toes to bar
-60 push ups
70 jumping pull ups
-80 sit ups

emom:
3 jump squats for both teammembers

Sonntag

29/03/2015

wod
strength
6×3 strict press

metcon
5 rounds for time:
-8 handstand push ups
-8 muscle ups

basic strength & technique
modul V – kettlebells