Workouts | KW34 2015 | Währing

“Come, Mr. Frodo!‘ he cried. ‚I can’t carry it for you, but I can carry you.” – Samwise

Montag

17/08/2015

 

wod
strength
5×5 floor press

metcon
15′ amrap:
-10 push press 30/50kg
-10 kb swings 16/24kg
-10 box steps

endurance
7 rounds for time:
-15 burpee pull ups
-15 jumping slam balls
-run 1 lap

Dienstag

18/08/2015

wod
strength
5×5 overhead squats

metcon
„championsday wod 3“
-50 double unders
-40 wallballs 6/9kg
-30 pull ups
-20 cleans 40/60kg
-10 jerks 40/60kg
-5 muscle ups

basic strength & technique
modul V – kettlebells

girls class
strength endurence

Mittwoch

19/08/2015

wod
„barbara“

5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between each round

basic strength & technique
modul I – squat

endurance
metcon
40′ amrap:
partner wod:
one is finishing 1 lap around the block,
while the other is completing amrap of:
-10 jumping slam balls
-15 burpees
-30 airsquats

Donnerstag

20/08/2015

wod
skill- work
high rep clean

metcon
for time:
-30 cleans 40/60kg
-10 toes to bar
-20 cleans 40/60kg
-20 toes to bar
-10 cleans 40/60kg
-30 toes to bar

basic strength & technique
modul II – press

girls class
crosszone BBP

Freitag

21/08/2015

wod
strength:
5×5 pendlay rows

metcon
kb 400 test!

basic strength & technique
modul III – basic lifts

Samstag

22/08/2015

CrossZone Summer in the City
3. Etappe // Rugby
Anmeldung!

Sonntag

23/08/2015

wod
strength
5×5 good mornings

metcon
14′ emom:
-2 muscle up
-3 handstand push ups

basic strength & technique
modul IV – gymnastics