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Workouts | KW38 2016 | Währing

“So I’ve never felt that I was more special or something because I didn’t have legs. What makes me special is that I run fast.“ – Marlou Van Rhijn (Paralympic – Rio 2016 gold medal winner)

Montag

19/09/2016

wod
strength
-5×5 deadlifts or sumo deadlifts

metcon
14′ amrap:
-10 push ups
-10 jackknifes

basic strength & technique
modul V – kettlebells

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.

Dienstag

20/09/2016

cct 20/09/16
scaled // rxd version
for time:
-150 wallball shots 4/6//6/9kg
everytime you drop the ball
-15 kb russian swings 12
/16//24/32kg

basic strength & technique
modul I – squats

girls class
cct

Mittwoch

21/09/2016

wod
skill- work
-hang clean

metcon
for time:
-50 hang cleans 30/50kg
for each drop 5 burpees

 basic strength & technique
modul II – presses

Donnerstag

22/09/2016

wod
strength
5 sets of:
-5 shoulder press
-5 pull ups or ring rows

assistance
3 rounds of:
-20 curls
-20 reverse flys
-20 shrugs

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-3 burpees
-6 jumping squats
-9 sit ups
-12 jumping jacks
add 3 more reps every round

Freitag

23/09/2016

wod
metcon
24′ emom:
1st – 20 kb cleans
2nd – 40 double unders
3rd – 10 toes to bar

basic strength & technique
modul IV – gymnastics

girls class
crosszone bbp

Samstag

24/09/2016

wod
outdoor workout

Sonntag

25/09/2016

wod
strength
-5×5 back squats or front squats

assistance
conditioning tabata:
-jumping lunges
-burpees
-wallball shots

basic strength & technique
modul V – kettlebells

Tag der offenen Tür für Behindertensport
Ab 12:30, CrossZone 1010, Fischerstiege 9