Workouts | KW15 2015 | Währing

„Blah, Blah, Blah – GO! Work out!“

Montag

06/04/2015

 

wod
„easter pump“
strength
4 supersets:
-10 ring dips
-10 renegade rows

metcon
5 rounds for time:
– 10 ring rows
-15 curl to press 2×12/16kg
-15 push ups

basic strength & technique
modul II – press

Dienstag

07/04/2015

cct – 07/04/15
scaled
for time:
9-6-3
-power cleans 25/40kg
-kettlebell swings 12/20kg
then 20 over the bar burpees
9-6-3
-front squats 20/30kg
-push press 20/30kg
then 20 over the bar burpees
9-6-3
-thrusters 15/20kg
-burpees

rxd
for time:
9-6-3
-power cleans 40/60kg
-kettlebell swings 24/32kg
then 20 over the bar burpees
9-6-3
-front squats 35/50kg
-push press 35/50kg
then 20 over the bar burps
9-6-3
-thrusters 25/40kg
-burpees

20′ time cap

basic strength & technique
modul III – basic lifts

girls class
competition tuesday

Mittwoch

08/04/2015

wod
strength
4 superesets:
-10 bulgarian split squats
-10 romanian deadlifts

metcon
15′ amrap:
-10 push press 30/50kg
-10 kb swings 16/24kg
-10 box steps

basic strength & technique
modul IV – gymnastics

Donnerstag

09/04/2015

wod
skill-work:
3- position snatch complex:
-1 full snatch
-1 hang snatch
-1 high hang snatch

metcon
15′ emom
-1 3- position snatch

basic strength & technique
modul V – kettlebells

girls class
strength endurance

Freitag

10/04/2015

wod
for time:
buy in: 
-30 burpees
then
-100 double unders
-50 toes to bar
-40 shoulder to overhead 40/60kg
-30 lunge steps 40/60kg
-20 handstand push ups
buy out:
-30 burpees

 basic strength & technique
modul I – squat

Samstag

11/04/2015

wod
for time in teams of 3:
-2 rounds around the block
-100 pull ups
-200 push ups
-300 airsquats
-2 rounds around the block

run together, split the reps.
one person works at a time

Sonntag

12/04/2015

wod
„Let’s play a game“
Try to get 400 points

1 point:
-push up
-knees up
-squat

2 points:
-leg raise
-ring dip
-pistol

3 points:
-toes to bar
-chest to bar pull up
-skin the cat

4 points:
-handstand push up
-muscle up

basic strength & technique
modul II – press