Workouts | KW28 2015 | Innere Stadt

“When you win, say nothing, when you lose, say less.” – Paul Brown

Montag

06/07/2015

 

wod
10 rounds for time:
-15 wall ball shots
-7 pull ups

basic strength & technique
modul IV – gymnastics

Dienstag

07/07/2015

wod
strength
6×3 straight leg deadlifts

metcon
12′ amrap:
-10 kb russian swings
-8 leg raises
-6 renegade rows

basic strength & technique
modul V – kettlebells

Mittwoch

08/07/2015

wod
4 rounds for time:
choose one kettlebell
-10 lengths farmerswalk
-20 shoulder to overhead
-30 kb swings
when the kb touches the floor do 5 burpees before you go on!

Donnerstag

09/07/2015

wod
strength
4 supersets:
-10 ring dips
-10 pull ups

metcon
4 rounds for time:
-20 push ups
-15 ring rows

basic strength & technique
modul I – squat

Freitag

10/07/2015

 wod
skillwork
hang power snatch

metcon
15′ work on movement stability:
-5 behind the neck push press (sntach grip)
-20′ barbell overhead hold
-5 snatch deadlifts

endurance
teams of 2:
buy in – 75  partner medball sit ups
then 30′ amrap:
-40 burpees (one is working)
-100 single unders each (both are working)
-1 is running around the block while the other is on the air dyne/rower/ski erg
buy out – 75 partner medball sit ups
increase burpees for 10 and single unders for 20 reps each round

basic strength & technique
modul II – press

Samstag

11/07/2015

outdoor workout

Sonntag

12/07/2015

rest day