Workouts | KW18 2015 | Währing

„We can beat them, just for one day, We can be Heroes, just for one day“ – David Bowie, Heroes

Montag

27/04/2015

 

wod
strength
3×5 backsquats
3×3 backsquats
3×1 backsquats

metcon
5 rounds for time:
-10 push press 30/40kg
-20 toes to bar
-30 jumping lunges

basic strength & technique
modul V – kettlebells

Dienstag

28/04/2015

cct – 28/04/15
modified TMT Qualifier 1
scaled version:
12′ amrap:
– 50 overhead lunges 10/15kg
-40 knees up
-30 thrusters 20/30kg
-20 burpees
-10 cleans 20/30kg

rxd version
12′ amrap:
-50 overhead lunges 15/20kg plate
-40 toes to bar
-30 thrusters 30/40kg
-20 burpees
-10 squat cleans 30/40kg

basic strength & technique
modul I – squat

girls class
competition tuesday

Mittwoch

29/04/2015

wod
strength
3×5 weighted pull ups
3×3 weighted pull ups
3×1 weighted pull ups

metcon
27-21-15-9 for time:
-wallballs 6/9kg
-jumping slam balls 10/15kg

basic strength & technique
modul II – press

Donnerstag

30/04/2015


Beats- Drinks & DiscoPump @ 1010

wod
skill-work:
6×3 pause snatch

metcon
for time:
-30 snatches 40/60kg

basic strength & technique
modul III – basic lifts

girls class
speed up

Freitag

01/05/2015

wod
strength
3×5 deadlifts
3×3 deadlifts
3×1 deadlifts

metcon
for time:
-100 burpee pull ups
emom 10 double unders

 basic strength & technique
modul IV – gymnastics

Samstag

02/05/2015

wod
outdoor workout

Sonntag

03/05/2015

wod
strength
3×5 strict press
3×3 strict press
3×1 strict press

metcon
20′ amrap
-10 handstand push ups
-15 ring rows
emom  5 thrusters 20/30kg

basic strength & technique
modul V – kettlebells