Workouts | KW35 2015 | Innere Stadt

“If you fail to prepare, you’re prepared to fail.” – Mark Spitz

Montag

24/08/2015

 

wod
for time:
buy in – run 2 rounds around the park
then – 3 rounds:
-12 burpee pull ups
-12 box steps
-12 db hang power cleans & press
then – buy out rund 2 rounds around the park

basic strength & technique
modul II – press

Dienstag

25/08/2015

wod
strength
20′ to perform a 3rm back squat

metcon
for time:
-120 kb swings
emom 10 air squats

basic strength & technique
modul III – basic lifts

Mittwoch

26/08/2015

wod
skillwork
squat clean

metcon
elizabeth – 21-15-9:
-squat cleans
-ring dips

Donnerstag

27/08/2015

wod
strength
20′ to perform a 3rm sumo deadlift

assistance:
-4xamrap pull ups
-4×20 ring rows
-4x l-sit alap

basic strength & technique
modul IV – gymnastics

Freitag

28/08/2015

 wod
for time:
5 rounds of
-5 front squats 30/40kg
-5 handstand push ups
2’ rest then
4 rounds of
-4 frontsquats 40/60kg
-4 handstand push ups

endurance
40′ amrap:
-1 time around the block
-100 russian twists 10/15kg
-10 evil wheels

basic strength & technique
modul V – kettlebells

Samstag

29/08/2015

outdoor workout

Sonntag

30/08/2015

rest day