Workouts | KW30 2015 | Währing

„Things do not happen. Things are made to happen.“ – John F. Kennedy

Montag

20/07/2015

 

wod
strength
10-8-6-4-2
-good mornings
increase weight

metcon
4 rounds for time:
-9 handstand push ups
-15 pull ups
-21 russian twists 15/20kg
-45 double unders

endurance
8 rounds for time:
-15 heavy kb russian swings
-1 time around the block

Dienstag

21/07/2015

wod
skill- work:
cleans

metcon
4 rounds for time:
-8 power cleans 50/70kg
-8 front squats 50/70kg
-8 shoulder to overhead 50/70kg
3 min rest between rounds,
goal is to go unbroken on all 24 reps

basic strength & technique
modul I – squats

girls class
lower body strength

Mittwoch

22/07/2015

wod
strength
10-8-6-4-2
-seated strict press
increase weight

metcon
for time:
-50 strict pull ups
-100 hand release push ups
-4 times around the block

basic strength & technique
modul II – press

endurance
7 x 4′ work 1’rest:
-30 double unders
-20 jumping pull ups
-30 mountain climbers
-20 burpees
1’rest

Donnerstag

23/07/2015

wod
skill-work
hang snatch

metcon
7 rounds for time:
-7 hang snatch 30/40kg
-7  toes to bar

basic strength & technique
modul III – basic lifts

girls class
„barbara“

Freitag

24/07/2015

wod
strength
10-8-6-4-2
-bulgarian split squats
increase weight

metcon
16′ amrap:
-20 kb snatches 12/16kg
-15 goblet squats 12/16kg

basic strength & technique
modul IV – gymnastics

Samstag

25/07/2015

wod
outdoor workout

Sonntag

26/07/2015

wod
strength
10-8-6-4-2
-bent over rows
increase weight

metcon
4 rounds for movement quality:
-40“ handstand hold
-16 pistols
-6 skin the cat

basic strength & technique
modul V – kettlebells