Workouts | KW17 2015 | Währing

„All men have limits. They learn what they are and learn not to exceed them. I ignore mine.“ – Batman

Montag

20/04/2015

 

wod
strength
4×10 backsquats

metcon
5 rounds for time:
-20 wallball shots
-15 push ups
-10 toes to bar

basic strength & technique
modul IV – gymnastics

Dienstag

21/04/2015

cct – 21/04/15
scaled-version:
buy in – 2′ amrap ring rows
27-21-15-9 for time:
-front/back squats 30/15kg
-shoulder2overhead 30/15kg
buy out – 2′ amrap ring rows

rxd-version:
buy in – 2′ amrap pull ups
27-21-15-9 for time:
-overhead squats 50/35kg
-shoulder2overhead 50/35kg
buy out – 2′ amrap pull ups

for every ring row/pull up minus 1 second!

basic strength & technique
modul V – kettlebells

girls class
competition tuesday

Mittwoch

22/04/2015

wod
20′ amrap:
-2 muscle ups
-4 handstand push ups
-8 kb swings 24/32kg

basic strength & technique
modul I – squat

Donnerstag

23/04/2015

wod
skill-work:
20′ to perform a 3rm clean

metcon
5′ amrap:
-max unbroken hang power clean
penalty: 10 double unders for dropping the bar
score = reps x weight

basic strength & technique
modul II – press

girls class
speed up

Freitag

24/04/2015

wod
strength
4×10 hip thrusts

metcon
15′ amrap:
-10 deadlifts 30/50kg
-1o lunge steps 30/50kg
-10 burpees over the bar

 basic strength & technique
modul III – basic lifts

Samstag

25/04/2015

wod
outdoor workout

Sonntag

26/04/2015

wod
strength
4 supersets:
-8 evil wheels
-4 turkish get ups

metcon
4 rounds for time:
-15 v-ups
-15 toes to bar
-30 russian twists 10/15kg
-15 back extensions
-20 jumping slam balls 5/1okg

basic strength & technique
modul IV – gymnastics