Workouts | KW10 2016 | Währing

„The way I look at it, I’d rather make my own mistakes than have people make them for me.“ – Enrique Iglesias

Montag

07/03/2016

 

wod
strength
10′ emom:
-3 front squats

metcon
18′ e2mom:
-10 hang power cleans 30/50kg
-10 burpees over the bar

basic strength & technique
modul IV – gymnastics

endurance
40′ emom:
-16 russian twists
-10 squats
-3 burpees
if you can’t finish a round then you get
1 penalty point which is 5 burpee tuck
jumps/point  at the end

Dienstag

08/03/2016

wod
skill-work
muscle up

metcon
4 rounds for movement quality
-3 muscle ups
-5 skin the cat
-8 ring dips
-10/10 bulgarian split squats

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

09/03/2016

wod
strength
10′ emom:
-3 floor press

assistance program
-4×10 evil wheels
-4×20 barbell russian twists
-4×10 ghd hyperextension

finisher
100 hollow rocks

basic strength & technique
modul I – squat

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

Donnerstag

10/03/2016

wod
skill- work
clean

metcon
4 rounds for time:
-8 squat cleans 30/50kg
-15 toes to bar
-30 double unders

basic strength & technique
modul II – press

girls class
speed up

Freitag

11/03/2016

wod
strength
10′ emom
-3 sumo deadlifts

metcon
for time:
buy in: 
-40 kb snatches 12/16kg
then
4 rounds
-10 ring rows
-15 kb russian swings 12/16kg
then buy out:
-40 kb clean & jerk 12/16kg


basic strength & technique
modul III – basic lifts

Samstag

12/03/2016

wod
skill-work
hip mobilty

metcon
complete the following in teams of 3:
-100 ground to overhead 15/20kg
one partner is in wallsit position
-100 wallball shots
one partner holds plate overhead
-100 burpees
one partner hangs from the bar
the 3rd partner is always resting
just working while holding!

Sonntag

13/03/2016

wod
strength
10′ emom:
-5 pull ups (excentric: 3)

metcon
4 rounds of 40“ work/20“ rest
-jackknife
-parallette shoot through
-windshield wipers
-handstand hold

basic strength & technique
modul IV – gymnastics