Workouts | KW35 2015 | Währing

„I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.“ – Brian Tracy

Montag

24/08/2015

 

wod
strength
5×5 pull ups

metcon
12-1 for time:
-thrusters 30/40kg
-burpees

endurance
7 rounds for time:
-30 kb russian swings 16/24kg
-20 lunge steps 20/30kg
-run 1 lap

Dienstag

25/08/2015

wod
strength
5×5 hip thrusts

metcon
5 rounds for time:
-10 cleans 40/60kg
-5 muscle ups
-10 toes to bar
basic strength & technique
modul I – squat

girls class
girls power

Mittwoch

26/08/2015

wod
for time:
21-15-9
-pistols
-kb swings 24/32kg
then
-100 double unders
then
21-15-9
-goblet squats 24/32kg
-kb russian swings 24/32kg
then
100 push ups

basic strength & technique
modul II – press

endurance
„stupid is as stupid does“

50′ amrap:
burpees

Donnerstag

27/08/2015

wod
skill- work
snatch

metcon
15′ amrap:
-3 snatches 40/60kg
-20 russian twists 15/2okg

basic strength & technique
modul III – basic lifts

girls class
crosszone BBP

Freitag

28/08/2015

wod
strength:
5×5 frontsquats

metcon
5′ amrap:
-kb snatches 16/20kg
3’rest
5′ amrap:
-kb clean & jerk 20/24kg
everytime the kb touches the ground:
10 burpees after the workout

basic strength & technique
modul IV – gymnastics

Samstag

29/08/2015

wod
outdoor workout

Sonntag

30/08/2015

wod
strength
5×5 strict press

metcon
20′ for movement quality:
-5 skin the cat
-6 turkish get up
-8 strict toes to bar

basic strength & technique
modul V – kettlebells