Workouts | KW44 2015 | Innere Stadt

“What we do in life echoes in eternity.” – Maximus

Montag

26/10/2015

wod
for time:
buy in – 50 cz jumping jacks
then
21-15-9
-kb ground to ovhd 12/20kg
-ring rows
buy out – 50 cz jumping jacks

Dienstag

27/10/2015

wod
cct – 20/10/2015
scaled-version
2 rounds for time:
-20 air squats
-7 burpees
-20 sit ups
-7 burpees
-20 push ups on the box
-7 burpees
-20 lunges (alternating)
-7 burpees
-20 sit ups
-7 burpees
-20 kb swings 12/16kg

rxd-version
2 rounds for time:
-30 air squats
-10 burpees
-30 sit ups
-10 burpees
-30 push ups
-10 burpees
-30 lunges alternating
-10 burpees
-30 sit ups
-10 burpees
-30 kb swings 20/32kg

basic strength & technique
modul I – squats

endurance
10 rounds:
-5 minutes air dyne/rowing/ski erg/double unders
-every 5th minute 10 thrusters

Mittwoch

28/10/2015

wod
strength
3-3-3-3-3-3
-strict press or floor press
-weighted pull ups or pendlay rows

metcon
teams of 3 – for time:
-100 ring rows
-100 sit ups
-100 ground to overhead
only one is allowed to work

basic strength & technique
modul II – presses

Donnerstag

29/10/2015

wod
20′ amrap:
-6 mountain climbers
-6 jumping pull ups
-12 mountain climbers
-12 jumping pull ups
-18 mountain climbers
-18 jumping pull ups

basic strength & technique
modul III – basic lifts

endurance
2 rounds of:
-A is completing 30 cals airdyne–>B&C amrap air squats (B&C also have to airdyne 30 cals)
-A is completing 30 cals skiergo–>B&C amrap kb-russian swings 16/20kg (B&C also have to skiergo 30 cals)
-A is completing 30 cals row–>B&C amrap burpees (B&C also have to airdyne 30 cals)

Freitag

30/10/2015

wod
strength
3-3-3-3-3-3
-back squats or front squats
-deadlifts or sumodeadlifts

assistance:
-3×10 hip thrusts
-3×20 weighted lunges
-3×20 ghd sit ups

Samstag

31/10/2015

wod
14′ amrap:
-6 dips
-9 hang cleans
-3 shoulder to ovhd

basic strength & technique
modul IV – gymnastics

Sonntag

01/11/2015

rest day