Workouts | KW22 2015 | Währing

„Believe you can and you’re halfway there.“ –Theodore Roosevelt

Montag

25/05/2015

 

wod
for time:
kettlebell 400 test!

basic strength & technique
modul IV – gymnastics

endurance
metcon
in teams of 2:
40′ amrap:
one is running 1 round
the second is doing burpees over the bar/ring rows
score = burpees+ring rows

Dienstag

26/05/2015

cct – 26/05/15
scaled-verison
for time:
-75 front squats 25/50kg
emom 3 burpees over the bar

rxd-version:
for time:
-75 overhead squats 25/40kg
emom 3 over the bar burpees

basic strength & technique
modul V – kettlebells

girls class
competition tuesday

Mittwoch

27/05/2015

wod
strength
4×10/10 weighted step ups

metcon
3 rounds for time:
-10 ring rows
-10 ring dips
-20 kb crunches 12/16kg
-20 kb russian twists 12/16kg
-60 mountain climbers

basic strength & technique
modul I – squats

endurance
skill-work:
-running technique

metcon
35′ amrap:
-40 staircase jumps
-40 russian twists 10/15kg
-80 double unders
-1′ power plank

Donnerstag

28/05/2015

wod
skill-work:
-muscle snatch
-snatch balance

metcon
15′ emom:
-2 muscle snatches
-2 snatch balance
-2 overhead squats

basic strength & technique
modul II – press

girls class
strength endurance

Freitag

29/05/2015

wod
strength
6×6 weighted pull ups

metcon

50-40-30 for time:
-double unders
-kb russian swings 16/24kg
-wallballs 6/9kg

 basic strength & technique
modul III – basic lifts

Samstag

30/05/2015

wod
outdoor workout

Sonntag

31/05/2015

wod
strength
6×6 turkish get ups

metcon
16′ amrap:
-4 muscle ups
-8 jumping slam balls 10/15kg
-15 box steps

basic strength & technique
modul IV – gymnastics