Workouts | KW25 2015 | Währing

 

„We don’t always get the kind of work we want, but we always have a choice of whether to do it with good grace or not.“ – Christopher Lee

Montag

15/06/2015

 

wod
strength
10′ emom:
-4 overhead squats

metcon
5 rounds for time:
-30 box steps
-20 toes to bar
-30 kb russian swings 24/32kg

basic strength & technique
modul II – press

endurance
partner wod:
40′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-30 staircase jumps
-30 russian twists 5/10kg

holding positions:

-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Dienstag

16/06/2015

cct – 16/06/15 – teams of 2
scaled-version
7’ amrap:
-35 back squats 15/20kg
-35 back squats 20/25kg
in the remaining time back squats 25/35kg
3’ rest – then
7’ amrap:
-35 push press 10/20kg
-35 push press 15/25kg
in the remaining time push press 20/30kg

rxd-version
7’ amrap:
-35 back squats 30/50kg
-35 back squats 40/60kg
in the remaining time back squats 50/80kg
3’ rest – then
7’ amrap:
-35 push press 25/35kg
-35 push press 30/45kg
in the remaining time push press 35/50kg

basic strength & technique
modul III – basic lifts

girls class
competition tuesday

Mittwoch

17/06/2015

wod
strength
10′ emom:
-4 pendlay rows

metcon
for time:
-100 double unders
-50 burpees over the bar
-30 clusters 30/40kg
-10 muscle ups

basic strength & technique
modul IV – gymnastics

endurance
„modified murph“
for time:
buy in:
3 rounds around the block
then
– 100 pull ups
-200 push ups
-300 squats
buy out: 3 rounds around the block

break the pull ups, push ups and squats

as desired

Donnerstag

18/06/2015

wod
skill-work:
20′ to find 3rm clean & jerk

metcon
15′ amrap:
-5 clean & jerk
-20 push ups

basic strength & technique
modul V – kettlebells

girls class
speed up

Freitag

19/06/2015

wod
strength
10′ emom:
-4 sumo deadlifts

metcon
6 rounds for time:
-20 wallball shots 6/9kg
-13 c2b pull ups

 basic strength & technique
modul I – squat

Samstag

20/06/2015

wod
outdoor workout

Sonntag

21/06/2015

wod
strength
10′ emom:
-4 floor press

metcon
20′ amrap:
-30 kb clean & jerk
-20 kb snatches
-20 pistols


basic strength & technique
modul II – press