Workouts | KW17 2016 | Innere Stadt

Montag

25/04/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – front squats
even- bicycle crunches

metcon
death by:
-thrusters

basic strength & technique
modul III – basic lifts

endurance
8 rounds for time:
-30 backsquats 30/50kg
-1 time around the block

Dienstag

26/04/2016

cct 26/04/16
for time:
21-15-9
-shoulder2ovhd 15/20kg // 35/50kg
-burpees
then 21-15-9
-overhead squats 15/20kg // 25/40kg
-burpees

basic strength & technique
modul IV – gymnastics

Mittwoch

27/04/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – sumo deadlifts
even- hollow rocks

assistance:
-3×60″ ghd hold
-3×60″ baby carry
-3×60″ bar hang

basic strength & technique
modul V – kettlebells

Donnerstag

28/04/2016

wod
3 rounds for time:
-5 front squats
-18 pull ups
-5 deadlifts
-18 toes2bar
-5 push jerks
-18 hand release push ups

basic strength & technique
modul I – squats

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 ovhd lunges 10/15kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod.

Freitag

29/04/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – pull ups
even- push ups

metcon
teams of 2 – for time:
-50 kb snatches
-50 cleans
-50 one swings
-50 american swings
one is allowed to work while the other is holding kb in ovhd position

Samstag

30/04/2016

outdoor opening 2016
Meiereistraße 20, 1020 Wien // Start um 13:00 // everybody welcome

Sonntag

01/05/2016

wod
25′ amrap:
buy in – 2 laps around the block
-1 handstand push up
-2 ring rows
-3 burpees
-2 handstand push ups
-4 ring rows
-6 burpees
-3 handstand push ups
-6 ring rows
-9 burpees