Workouts | KW39 2015 | Währing

Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers

Montag

21/09/2015

 

wod
strength
18′ to perform your 4rm overhead squat
and complete 20 reps with your 4rm
in any order you want

metcon
for time:
-100 double unders
-80 lunge steps
-60 pull ups
-40 burpees
-20 burpee pull ups
emom: 6 push ups

endurance
7 rounds for time:
-endurance work
-20 frontsquats 30/40kg
-15 shoulder to overhead 30/40kg

endurance work: choose between
one round running, 150 double unders,
750m rowing or 100 staircase jumps

Dienstag

22/09/2015

wod
strength
16′ to perform your 4rm push press
and complete 20 reps with your 4rm
in any order you want

metcon
20′ amrap
-3 strict press (75% 5rm)
-6 alternating kb snatches 24/32kg
-9 burpee tuck jump
-12 kb swings 24/32kg

basic strength & technique
modul V – kettlebells

girls class
„Elizabeth meets Karen“

Mittwoch

23/09/2015

wod
metcon
„Elizabeth meets Karen“
for time:
21-15-9
-squat cleans 40/60
-ring dips
then
150 wallball shots 6/9kg

basic strength & technique
modul I – squat

endurance
7 rounds of 1’work:
-kb russian swings
-staircase jumps
-mountain climbers
-burpees
-push ups
1′ rest

Donnerstag

24/09/2015

wod
skill- work
3-position snatch

metcon
15′ emom:
-2 3-position snatches
rest of the minute: sit ups

basic strength & technique
modul II – press

girls class
speed up

Freitag

25/09/2015

wod
strength:
18′ to perform your 4rm deadlift
and complete 20 reps with your 4rm
in any order you want

metcon
8 rounds for reps: 1′ work/1’rest
-double kb clean & jerk
perform 5 toes to bar while rest

basic strength & technique
modul III – basic lifts

Beats – Drinks & Disco Pump
1010 Wien, Start: 17:30

Samstag

26/09/2015

wod
outdoor workout

Sonntag

27/09/2015

wod
strength
18′ to perform your 4rm pull up
and complete 20 reps with your 4rm
in any order you want

metcon
27-21-15-9 for time:
-pistols
-diamond push ups

finisher:
grip strength

basic strength & technique
modul IV – gymnastics