Workouts | KW20 2015 | Währing

„I thank whatever gods may be;  For my unconquerable soul. I am the master of my fate; I am the captain of my soul.“ – Nelson Mandela

Montag

11/05/2015

 

wod
strength
-3×20 frontsquats
-6 russian leg curls between every set

metcon:
12-1 for time:
-ground to overhead 15/20kg
-parallette shoot throughs

basic strength & technique
modul II – press

endurance
for time:
buy in:
-6 rounds around the block
then
-100 jumping slam balls
-100 wallballs 6/9kg
buy out:
-100 hollow rocks

Dienstag

12/05/2015

cct – 05/05/15
scaled-version:
21-15-9
-push ups
-plate overhead walking lunges 5/15kg
-wallballs 4/9kg

rxd-version:
21-15-9
-ring dips
-kb overhead walking lunges 2×8/16kg
-wallballs 6/12kg

basic strength & technique
modul III – basic lifts

girls class
competition tuesday

Mittwoch

13/05/2015

wod
strength
-3×20 ring rows
-10 ring dips between every set

metcon
12′ emom:
-1 muscle up
-5 thrusters 30/40kg
-10 wallball shots

basic strength & technique
modul IV – gymnastics

endurance
skill-work
running technique

metcon
5 rounds of 40’’ on/20’’ off
-jumping lunges
-jumping jacks
-double unders
-burpees
-goblet squats
-high knees

Donnerstag

14/05/2015

wod
skill-work:
bear complex

metcon
14′ emom:
1 bear complex

basic strength & technique
modul V – kettlebells

girls class
core

Freitag

15/05/2015

wod
strength
-3×20 strict press
-12 reverse flys between every set

metcon
14′ amrap:
-2 kb russian swings 12/16kg
-2 kb clean & jerks 12/16kg
-2 kb snatches 12/16kg
-4 kb russian swings
-4 kb clean & jerks
-4 kb snatches

 basic strength & technique
modul I – squat

Samstag

16/05/2015

wod
outdoor workout

Sonntag

17/05/2015

wod
strength
-3×12 streight leg deadlift
-3×12 overheadsquats

metcon
4 rounds for time:
-30 hollow rocks
-30 russian twists 15/20kg
-30 get up sit ups 12/16kg
-30 superman circles

basic strength & technique
modul II – press