Workouts | KW32 2016 | Währing

“What to do with a mistake: recognize it, admit it, learn from it, forget it.” – Dean Smith

Montag

08/08/2016

wod
strength
15′ to find your 20rm
-back squat

assistance
squat mobility

finisher
3 rounds of:
-10l farmers walk
-50“ handstand hold

basic strength & technique
modul I – the squat

endurance
partner wod – 45′ amrap:
one is holding a position,
while the other one is finishing a round of
-10 burpees
-15 sit ups
-20 lunges
-25 jumping jacks
holding positions
1st round – plank
2nd round – side plank left
3rd round – side plank right

everytime you have to give up the position:
5 high jump burpees for both, then continue

Dienstag

09/08/2016

cct 09/08/16
scaled // rxd version
teams of 2 – 25′ amrap:
one is running a lap
while the other is collecting reps
1st round – kb american swings 12/16kg // 16/24kg
2nd round – knees up // toes to bar
3rd round – kb russian swings 16/20kg // 20//32kg
4th round – ring rows // pull ups

score = reps

basic strength & technique
modul II – the press

Mittwoch

10/08/2016

wod
„modified monti“
3 rounds for time:
-50 db/kb weighted step ups
-15 squat cleans 40/60kg
-50 db/kb weighted step ups
-15 power cleans 40/60kg

basic strength & technique
modul III – basic lifts

Donnerstag

11/08/2016

wod
strength
15′ to find your 20rm
-sumo deadlift

assistance
hip mobility

finisher
3 rounds of:
-50 russian twists
-20 superman circles

basic strength & technique
modul IV – gymnastics

endurance
40′ emom:
-10 sit ups
-8 squats
-6 mountain climbers
-4 jumping jacks
-2 burpees
if you can’t finish a round then you get
1 penalty point which is 5 high jump
burpees at the end

Freitag

12/08/2016

wod
metcon
kb 400 test!

basic strength & technique
modul V – kettlebells

girls class
tabata time

Samstag

13/08/2016

wod
outdoor workout

Sonntag

14/08/2016

wod
strength
15′ to find your 20rm
-shoulder press
then
5′ amrap:
-pull ups

assistance
thoratic spine mobility

finisher
3 rounds of:
-10 renegade rows
-15 curl to press