Workouts | KW36 2015 | Währing

The first question which the priest and the Levite asked was: ‚If I stop to help this man, what will happen to me?‘ But… the good Samaritan reversed the question: ‚If I do not stop to help this man, what will happen to him?‘ – Martin Luther King, Jr.

Montag

31/08/2015

 

wod
strength
5×5 backsquats

metcon
4 rounds for time:
-10 burpee pull ups
-20 wallball shots 6/9kg
-30 box steps
1′ rest

endurance
7 rounds for time:
-50 double unders
-20 push ups
-run 1 lap

Dienstag

01/09/2015

wod
strength
5×5 sumo deadlifts

metcon
10 rounds for time:
-5 handstand push ups
-5 toes to bar

basic strength & technique
modul II – press

girls class
tabata

Mittwoch

02/09/2015

wod
for time:
buy in:
1 lap around the block
then
3 rounds of:
-10 front squats 30/50kg
-10 burpees over the bar
then
3 rounds of:
-10 ground to overhead 20/40kg
-10 pull ups
buy out:
40 burpee tuck jumps

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-30 double unders
-10 toes to bar
-10 burpee pull ups
-20 shuttle runs
1′ rest

Donnerstag

03/09/2015

wod
skill- work
power clean

metcon
10-1 for time:
-power cleans
-thrusters
start with 15/20kg
increase the weight after each round
by 5/10kg until you can’t complete the reps unbroken

basic strength & technique
modul IV – gymnastics

girls class
speed up

Freitag

04/09/2015

wod
strength:
5×5 weighted dips

metcon
15′ amrap:
– 20 kb jerks 16/24kg
-20 goblet squats 16/24kg

basic strength & technique
modul V – kettlebells

Samstag

05/09/2015

wod
outdoor workout

Sonntag

06/09/2015

wod
strength
5×5 bent over rows

metcon
4 rounds for time:
-1l handstand walk
-5 lengths farmers walk
-20 db snatches
change weights every round

basic strength & technique
modul I – squat