Workouts | KW21 2015 | Währing

„It’s hard to beat a person, who never gives up“ – Babe Ruth

Montag

18/05/2015

 

wod
strength
4 supersets:
-10 pull ups
-10 renegade rows

metcon:
20-18-16…4-2 for time:
-kb russian swings 16/24kg
-russian twists16/24kg
-bulgarian bag spins

basic strength & technique
modul III – basic lifts

endurance
skill-work
medball core stability

metcon
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 jumping slam balls 5/10kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod.

Dienstag

19/05/2015

cct – 19/05/15
scaled-verison
teams of 2 – for time:
-100 deadlifts 30/45kg
-75 back squats 30/45kg
-50 floorpress 30/45kg
-25 cleans 30/45kg

rxd-version:
teams of 2 – for time:
-100 deadlifts 45/75kg
-75 back squats 45/75kg
-50 floorpress 45/75kg
-25 cleans 45/75kg

basic strength & technique
modul IV – gymnastics

girls class
competition tuesday

Mittwoch

20/05/2015

wod
strength
-3×10 sots press
-10 curl to press after every set

metcon
4 rounds for time:
-15 toes to bar
-20 ground to overhead 15/20kg
-10 handstand push ups

basic strength & technique
modul V – kettlebells

endurance
for time:
-3 rounds around the block
-100 push ups
-200 airsquats
-300 double unders
-3 rounds around the block

Donnerstag

21/05/2015

wod
skill-work:
snatch

metcon
16′ emom:
-1 snatch grip deadlift
-1 hang snatch
-1 snatch

basic strength & technique
modul I – squats

girls class
get heavy!

Freitag

22/05/2015

wod
strength
-4×10/10 bulgarian split squats
-10/10 side squats after every set

metcon
for time:
-50 thrusters 30/40kg
-50 bupees over the bar
emom: 5 bend over rows

 basic strength & technique
modul II – press

Samstag

23/05/2015

wod
outdoor workout

Sonntag

24/05/2015

wod
strength
-4×10 backsquats
-4×10 deadlift
-4×10 strict press
-4×10 pull ups

finisher
abs

basic strength & technique
modul III – basic lifts