Workouts | KW31 2015 | Währing

„You have to learn the rules of the game. And then you have to play better than anyone else.“ – Albert Einstein

Montag

27/07/2015

 

wod
strength
10-8-6-4-2
-back squats
increase weight

metcon
5 rounds for time:
-12 deadlifts 50/70kg
-9 hang power cleans 50/70kg
-6 push jerks 50/70kg

endurance
40′ amrap:
-50 box steps
-50 walking lunges
-50 cz jumping jacks
-50 burpees
-50 push ups
-50 shuttle runs (6m)

Dienstag

28/07/2015

wod
„nuts“
for time:
-10 handstand push ups
-15 deadlifts 70/110kg
-25 box jumps
-50 pull ups
-100 wall ball shots
-200 double unders
-1 round around the block 10/20kg plate

basic strength & technique
modul II – press

girls class
strength endurance

Mittwoch

29/07/2015

wod
strength
10-8-6-4-2
-push press
increase weight

metcon
for time:
20-18-16…2
-push ups
-pistols

basic strength & technique
modul III – basic lifts

endurance
for time:
-28 thrusters 30/40kg
-28 kb russian swings 24/32kg
-1 time around the block
-25 thrusters 30/40kg
-25 kb russian swings 24/32kg
-1 time around the block

-3 thrusters 20/40kg
-3 kb russian swings 24/32kg
35′ timecap

Donnerstag

30/07/2015

wod
skill- work
full snatch

metcon
14′ emom:
-1 full snatch
-1 hang snatch
-1 tall snatch
-3 burpee pull ups

basic strength & technique
modul IV – gymnastics

girls class
„cindy“

Freitag

31/07/2015

wod
strength
10-8-6-4-2
-ring dips
increase weight

metcon
16′ alternating work:
even: amrap kb clean & jerk
(if possible: double kb clean & jerk)
odd: 5 burpees over the kettlebell

basic strength & technique
modul V – kettlebells

Samstag

01/08/2015

wod
outdoor workout

Sonntag

02/08/2015

wod
strength
10-8-6-4-2
-ring rows
increase weight

metcon
15′ amrap
-3 muscle ups
-5 strict handstand push ups
-40 double unders

basic strength & technique
modul I – squats