Workouts | KW36 2016 | Innere Stadt

“If something stands between you and your success – move it. Never be denied.” –  Dwayne „The Rock“ Johnson

Montag

05/09/2016

wod
metcon
„fight gone bad“
complete every minute as much reps as possible
5 rounds of 5′ work, 1′ rest:
1st‘ – wallballs 6/9kg
2nd‘ – sumo deadlift high pulls 24/32kg
3rd‘ – box steps
4th‘ – push press 25/30kg
5th‘ – burpees

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round
while the other one is doing burpees
score = burpees

Dienstag

06/09/2016

cct 06/09/16
scaled // rxd version
„modified hansen“
5 rounds for time:
-30 kb swings 12/16//16/24kg
-30 burpees

basic strength & technique
modul IV – gymnastics

Mittwoch

07/09/2016

wod
skill- work
-clean & jerk

metcon
„grace“
for time:
-30 clean & jerks 40/60kg

 basic strength & technique
modul V – kettlebells

Donnerstag

08/09/2016

wod
skill- work
-double unders

metcon
„annie“
for time:
50-40-30-20-10
-double unders
-sit ups

basic strength & technique
modul I – squats

endurance
40′ emom:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Freitag

09/09/2016

wod
skill- work
-work efficiency

metcon
„franz“
for time:
21-15-9
-thrusters 30kg/45kg
-pull ups

Samstag

10/09/2016

Summer in the City | Event 4: Paintball
10:00 Uhr, Paintball Action Park,
Freizeitzentrum 1, 2471 Pachfurth

Sonntag

11/09/2016

wod
metcon
for time:
-5 laps around the block
-50 goblet squats
-50 pull ups