Workouts | KW24 2015 | Währing

„Remember this. Hold on to this. This is the only perfection there is, the perfection of helping others. This is the only thing we can do that has any lasting meaning. This is why we’re here.“  – Andre Agassi

Montag

08/06/2015

 

wod
strength
10′ emom
-3 backsquats

metcon
21-18-15-12-9
-hang power cleans
-burpees over the bar

basic strength & technique
modul I – squat

endurance
40′ amrap:
-40 thrusters 20/30kg
-40 burpees
-150 double unders

Dienstag

09/06/2015

cct – 09/06/15
scaled-version
21-15-9
-thrusters 20/30kg
-ring rows

rxd-version
21-15-9
-thrusters 30/40kg
-pull ups


basic strength & technique
modul II – press

girls class
competition tuesday

Mittwoch

10/06/2015

wod
strength
10′ emom
-3 pull ups

metcon
10 rounds for time:
-5 ring dips
-5 overhead squats 30/50kg
-15 double unders

basic strength & technique
modul III – basic lifts

endurance
for time:
buy in:
3 rounds around the block
then 2 rounds of:
– 80 jumping lunges
-80 jumping slam balls 5/10kg
-80 push ups
buy out: 3 rounds around the block

Donnerstag

11/06/2015

wod
skill-work:
-hang snatch

metcon
16′ amrap
-4 hang snatch
-4 burpee pull ups

basic strength & technique
modul IV – gymnastics

girls class
speed up

Freitag

12/06/2015

wod
strength
10′ emom
3 deadlifts

metcon
for time:
-40 kb clean & jerk left 12/16kg
-30 wallball shots 6/9kg
-40 kb clean & jerk right
-30 wallball shots
.40 kb snatches left
-30 wallball shots
-40 kb snatches right
-30 wallball shots

 basic strength & technique
modul V – kettlebells

Samstag

13/06/2015

wod
outdoor workout

Sonntag

14/06/2015

wod
strength
10′ emom
-3 strict press

metcon
20′ amrap:
-2 muscle ups
-4 handstand push ups
-12 kb russian swings 24/32kg

basic strength & technique
modul I – squat