Workouts | KW13 2016 | Innere Stadt

Montag

28/03/2016

wod
for time:
-10 kb-swings 32/40kg
-2 handstand push ups
-20 kb-swings 28/36kg
-4 handstand push ups
-30 kb-swings 24/32kg
-6 handstand push ups
-40 kb-swings 20/28kg
-8 handstand push ups
-50 kb-swings 16/24kg
-10 handstand push ups

Dienstag

29/03/2016

wod
for time:
buy in – 50 pull ups
3 rounds of
-20 db/kb front squats
-20 lunges (db/kb in rack)
-20 push ups
buy out – 50 pull ups

basic strength & technique
modul IV – gymnastics

Mittwoch

30/03/2016

wod
strength
14′ emom:
odd – 5 ovhd squats
even – 5 strict presses

metcon
teams of 2 – for time:
-100 wallballs
-100 ovhd walking lunges 10/20kg
only is allowed to work – the other is resting

basic strength & technique
modul V – kettlebells

Donnerstag

31/03/2016

wod
for time:
-15 burpee muscle ups
-50 dumbbell snatches 20/30kg
-50 box jumps
-50 toes to bar
-15 backsquats @bodyweight

basic strength & technique
modul I – squats

endurance
35′ emom:
-10 jumping pull ups
-15 air squats
-20 box steps
-25 jumping jacks

Freitag

01/04/2016

wod
teams of 3 – for time:
-1 run around the block
-30 lengths farmers carry
-1 run around the block
-60 floorpresses 35/60kg
-1 run around the block
-90 inverted rows
all team members have to do the run together, during the exercises only one is allowed to work

Samstag

02/04/2016

wod
strength
14′ emom:
odd – 5 power cleans
even – 5 pendlay rows

assistance:
3×3 negative pull ups
3×15 dynamic russian swings
3×10 renegade rows

basic strength & technique
modul II – presses

Sonntag

03/04/2016

rest day