Workouts | KW14 2015 | Währing

“Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all, love for what you are doing or learning to do.” – Pelé

Montag

30/03/2015

 

wod
strength
6×3 back squats

metcon
for time:
-40 kb snatches 12/16kg
-30 double unders
-30 kb snatches 12/16kg
-30 double unders
-20 kb snatches 12/16kg
-30 double unders
-10 kb snatches 12/16kg
-30 double unders

basic strength & technique
modul I – squat

Dienstag

31/03/2015

cct – 31/03/15
scaled version
14’ amrap:
-2 kb swings 12/16kg
-2 knees up
-4 kb swings
-4 knees up
-6 kb swings
-6 knees up
…after every completed round 3 burpees

rxd version
14’ amrap:
-2 kb swings 20/24kg
-2 toes to bar
-4 kb swings 20/24kg
-4 toes to bar
-6 kb swings
-6 toes to bar
…after every completed round 3 burpees

basic strength & technique
modul II – press

girls class
competition tuesday

Mittwoch

01/04/2015

wod
strength
6×3 hip thrusts

metcon
21-15-9 for time:
-thruster 30/40kg
-pull ups

basic strength & technique
modul III – basic lifts

Donnerstag

02/04/2015

wod
skill-work:
clean –
establish 3rm clean

metcon
4′ emom
-5 cleans 70%3rm
4′ emom
-3 cleans 80%3rm
4′ emom
-1 clean 90%3rm
4′ emom
-3 cleans 70%3rm

basic strength & technique
modul IV – gymnastics

girls class
strength endurance

Freitag

03/04/2015

 wod
for time:
-50 backsquats 40/60kg
-40 pull ups
-30 shoulder to overhead 40/60kg
-50 frontsquats 30/40kg
-40 pull ups
-30 shoulder to overhead 30/40kg
-50 overhead squats 20/30kg
-40 pull ups
-30 shoulder to overhead 20/30kg

 basic strength & technique
modul V – kettlebells

Samstag

04/04/2015

wod
for time in teams of 3:
one is working, one is holding, one is resting
-90 wallballs 6/9kg // pull up hold (high position)
-30l partner carry // farmers hold (bw)
-90 kb russian swings 24/32kg // wallsit
-90 burpees // plank
-90 jumping slam balls6/10kg // farmers walk (bw)

Sonntag

05/04/2015

wod
strength
6×3 deadlift

metcon
4 rounds of 40“ work/20“rest:
– parallette shoot through
-l-sit
-handstand hold
-skin the cat
-pistols

basic strength & technique
modul I – squat