Workouts | KW16 2015 | Währing

„All we have to decide is what to do with the time that is given to us.“ – Lord of the Rings

Montag

13/04/2015

 

wod
strength
4 supersets:
-10 backsquats
-10 straight leg deadlifts

metcon
12′ amrap:
-15 push ups
-10 burpee tuck jumps

basic strength & technique
modul III – basic lifts

Dienstag

14/04/2015

cct – 14/04/15
scaled version
for time:
3 rounds of
-15 air squats
-10 kb ground to overhead 12/16kg
then
3 rounds of
-15 hand release push ups
-10 kb russian swings 12/16kg
then
3 rounds of
-15 kb one arm shoulder to overhead 12/16kg
-10 goblet squats 12/16kg

rxd-version
for time:
3 rounds of
-15 air squats
-10 kb ground to overhead 16/24kg
then
3 rounds of
-15 hand release push ups
-10 kb russian swings 16/24kg
then
3 rounds of
-15 kb one arm shoulder to overhead 16/24kg
-10 goblet squats 16/24kg

basic strength & technique

modul IV – gymnastics

girls class
competition tuesday

Mittwoch

15/04/2015

wod
strength
4 supersets:
-10 strict press
-10 renegade rows

metcon
4 rounds for time:
-30 kb russian swings 16/24kg
-20 kb clean & jerk 16/24kg
-10 kb snatches 16/24kg
1′ rest after each round

basic strength & technique
modul V – kettlebells

Donnerstag

16/04/2015

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

metcon
15′ emom:
-1 3- position clean

basic strength & technique
modul I – squat

girls class
get heavy!

Freitag

17/04/2015

wod
for time:
buy in:
50 wallball shots
then
4 rounds
-30 double unders
-30 russian twists 10/15kg
-15 jumping slam balls
then
buy out:
-100 hollow rocks

 basic strength & technique
modul II – press

Samstag

18/04/2015

wod
Bootcamp – Outdoor Opening!

Sonntag

19/04/2015

wod
strength
4 supersets:
-10 pull ups
-10 ring dips

metcon
-6 skin the cat
-1l handstand walk
-10 knee to elbow
-1l farmers walk (bw)

basic strength & technique
modul III – basic lifts