Workouts | KW08 2016 | Währing

„When you are on the dancefloor, there is nothing to do but dance.“ – Umberto Eco 

Montag

22/02/2016

 

wod
strength
10′ emom:
-3 front squats

metcon
-21 kb swing to overhead 24/32kg
-50 double unders
-15 kb swing to overhead 24/32kg
-50 double unders
-9 kb swing to overhead 24/32kg
-50 double unders

basic strength & technique
modul II – press

endurance
50′ amrap:
20-18…-4-2-4-…18-20
-goblet squats
-push ups
-ring rows
alternating after every set:
-40 double unders
-40 mountain climbers
-40 staircase jumps

Dienstag

23/02/2016

cct 23/02/16
in a 12’ timecap collect as many points as possible:
buy in – 30 burpees over the bar
then perform amrap of the following complex with a weight you choose:
-deadlift
-hang clean
-shoulder to overhead
1 complex = 3 reps
points = reps x weight

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

24/02/2016

wod
strength
10′ emom:
-3 floorpress

metcon
12′ amrap:
3-6-9-12…
-thrusters 30/40kg
-pull ups

basic strength & technique
modul IV – gymnastics

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
– 20 wallball shots 6/9kg
-60 mountain climbers
you have to finish 25 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod.

Donnerstag

25/02/2016

wod
skill- work
three-position clean

metcon
18′ emom:
even: 3 three-position cleans
odd: amrap burpees

basic strength & technique
modul V – kettlebells

girls class
strength endurance

Freitag

26/02/2016

wod
strength
10′ emom
3 sumo deadlifts

metcon
7 rounds for time:
-10 toes to bar
-20 kb clean & jerk 16/24kg


basic strength & technique
modul I – squat

Samstag

27/02/2016

wod
skill-work/strength
5×10 kb windmill

metcon
as a team of 2 collect as many points as possible in
a 4′ time window for each of the following
exercises (only one person working at a time):

-piggy back walk – 1 length = 3 points
-ring rows – 1 rep = 1 point
-ring dips – 1 rep = 1 point
-wallball shots 6/9kg – 1 rep = 1 point
-kb russian swings 24/32kg – 1 rep = 1 point

Sonntag

28/02/2016

wod
strength
10′ emom:
-5 pull ups

metcon
15′ amrap:
-2 handstand kicks
-2 pistols
-4 handstand kicks
-4 pistols
-6 handstand kicks
-6 pistols
1′ rest

basic strength & technique
modul II – press