Workouts | KW33 2015 | Währing

„Well done is better than well said.“ – Benjamin Franklin

Montag

10/08/2015

 

wod
strength
5×5 frontsquats

metcon
buy in: 100 cz jumping jacks
then 10 rounds of:
-10 one arm shoulder to overhead
-10 chest to bar pull ups
buy out: 100 mountain climbers

endurance
7 rounds for time:
-15 frontsquats 25/30kg
-15 shoulder to overhead 25/30kg
-run 1 lap
everytime the barbell touches the
ground inbetween the sets,
you have to do 10 burpees

Dienstag

11/08/2015

wod
strength
5×5 deadlifts

metcon
20-16-12-8-4 for time:
-wallball shots 6/9kg
-burpees
-toes to bar

basic strength & technique
modul IV – gymnastics

girls class
strength endurence

Mittwoch

12/08/2015

wod
for time:
-20 deadlifts 60/80kg
-20 kb swings 16/24kg
-run 1 lap
-20 squat cleans 40/60kg
20 burpees
-run 1 lap
-20 overhead squats 30/40kg
-20 box jump over
-run 1 lap
-20 shoulder to overhead
-20 pull ups

basic strength & technique
modul V – kettlebells

endurance

metcon
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 jumping slam balls 5/10kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod.

Donnerstag

13/08/2015

wod
skill- work
snatch

metcon
14′ amrap:
-3 snatches 30/50kg
-3 overhead squats
– 30 russian twists 15/20kg

basic strength & technique
modul I – squat

girls class
crosszone BBP

Freitag

14/08/2015

wod
skill-work:
2-hands anyhow or kb windmill
work up to a 3rm

metcon
15′ amrap
-30 kb snatches 16/24kg
-20 kb get up sit up

basic strength & technique
modul II – press

Samstag

15/08/2015

wod
Summer in the City
Etappe 2: Klettern

Sonntag

16/08/2015

wod
strength
5×5 pull ups
5×5 strict press

metcon
15′ amrap:
-2 handstand kicks
-2 pistols
-4 handstand kicks
-4 pistols
-6 handstand kicks
-6 pistols

basic strength & technique
modul III – basic lifts