Workouts | KW30 2016 | Währing

Montag

25/07/2016

wod
strength
3 x 70″ at each station:
-10-12 pendlay rows @ 70%
-amrap renegade rows
-40“ l-sit hold
-rest

metcon
7 rounds for time:
-7 toes to bar
-7 wallball shots 6/9kg

basic strength & technique
modul IV – gymnastics

endurance
„murph“
for time:
-2 laps arount the block
then 
5 rounds of:
-20 pull ups
-40 push ups
-60 squats
then 
-2 laps around the block

Dienstag

26/07/2016

cct 26/07/16
scaled // rxd version
10′ emom:
even: amrap burpees // double unders
odd: amrap wall walks // handstand push ups
5′ rest then
10′ emom:
even: amrap jumping pull ups // pull ups
odd: amrap sumo deadlift high pull 12/16 //24/32kg
score = collected reps throughout both emom’s

basic strength & technique
modul V – kettlebells

Mittwoch

27/07/2016

wod
„DT“
5 rounds for time:
-12 deadlifts 45/70kg
-9 hang power cleans
-6 push jerks

basic strength & technique
modul I – squat

Donnerstag

28/07/2016

wod
strength
3 x 70″ at each station:
-10-12 deadlifts @70%
-amrap weighted step ups
-40″ jackknifes
-rest

assistance:
3×20 ghd sit ups
3×12 evil wheels
3×30 superman circles

basic strength & technique
modul II – press

endurance
45′ amrap:
-15 kb russian swings
-15 burpee pull ups
-3′ endurance work
endurance work consists of: running/rowing/
double unders/staircase jumps

Freitag

29/07/2016

wod
teams of 3
for time:
-run 2 rounds together
then:
84-42-21 of:
– db snatch
-db squats (snatch weight)
– A working/B is holding plank position/
C is resting 

basic strength & technique
modul III – basic lifts

girls class
speed up

Samstag

30/07/2016

wod
outdoor workout

18:30: athletic yoga

Sonntag

31/07/2016

wod
strength
3 x 70″ at each station:
-10-12 overhead squats @ 70%
-amrap floorpress
-50″ abmat sit ups
-rest

metcon
12′ amrap:
-15 kb russian swings 24/32kg
-10 burpees