Workouts | KW28 2015 | Währing

„Always do your best. What you plant now, you will harvest later.“ – Og Mandino

Montag

06/07/2015

 

wod
strength
10′ emom:
-5 back squats
-6 plyo push ups

metcon
5 rounds for time:
-10 overhead lunges 15/20kg
-20 ground to overhead 15/20kg
-30 russian twists 15/20kg

endurance
8 rounds for time:
-30 backsquats 30/50kg
-1 time around the block

Dienstag

07/07/2015

wod
skill- work:
muscle ups

metcon
13′ amrap:
-50 double unders
-3 muscle ups

basic strength & technique
modul IV- gymnastics

girls class
upper body strength

Mittwoch

08/07/2015

wod
strength
10′ emom:
-5 pendlay rows
-6 heavy kb russian swings

metcon
„hypertrophy wod 1“
-40 deadlifts 60/80kg
-20 box jump overs
-30 cleans 40/60kg
-20 box jump overs
-20 snatches 20/40kg
-20 box jump overs
12′ timecap

basic strength & technique
modul V – kettlebells

endurance
7 rounds for time:
-30 double unders
-10 toes to bar
-10 burpee pull ups
-20 shuttle runs
1′ rest

Donnerstag

09/07/2015

wod
skill-work
bear complex

metcon
15′ amrap
-1 bear complex

basic strength & technique
modul I – squats

girls class
speed up

Freitag

10/07/2015

wod
strength
10′ emom:
-5 floor press
-6 lunge steps

metcon
-150 kb snatches 12/16kg
everytime the kb touches the ground:
-10 burpees over the kb

basic strength & technique
modul II – press

Samstag

11/07/2015

wod
outdoor workout

Sonntag

12/07/2015

wod
strength
10′ emom:
-5 russian leg curls
-6 pull ups

metcon
3 rounds for time:
-21 pull ups
-15 handstand push ups
-9 thrusters 30/40kg


basic strength & technique
modul III – basic lifts