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Workouts | KW40 2016 | Währing

“Always make a total effort, even when the odds are against you.“ – Arnold Palmer

Montag

03/10/2016

wod
skill- work
-muscle up

metcon
10′ emom:
-2 muscle ups
-20 double unders

basic strength & technique
modul II – presses

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

Dienstag

04/10/2016

cct 04/10/16
scaled // rxd version
3 rounds for time:
-30 wallball shots 4/6//6/9kg
-30 burpees
-30 goblet squats 12/16//16/24kg

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

05/10/2016

wod
skill- work
-mid hang power snatch

metcon
8 rounds of:
-3 mid hang power snatches
-5 snatch pulls
start with a round every 90“

 basic strength & technique
modul IV – gymnastics

Donnerstag

06/10/2016

wod
skill- work
-handstand hold/walk

assistance
5 rounds for movement quality:
-5 skin the cat
-5 l-sit pull ups
-1l handstand walk/60“ handstand hold

basic strength & technique
modul V – kettlebells

endurance
10′ amrap:
-30 russian twists
-20 jumping squats
-10 burpees
then 3 rounds run
10′ amrap:
-30 staircase jumps
-20 mountain climbers
-10 burpees
then 3 rounds run

Freitag

07/10/2016

wod
skill- work
-pistols

metcon
in teams of 2 – 6 rounds for time:
A is completing a round of
-16 alternating pistols
-10 pull ups
while B farmer holds his bodyweight
A is allowed to work when B is holding the kettlebells

basic strength & technique
modul I – squats

girls class
tabata

Samstag

08/10/2016

wod
outdoor workout

Sonntag

09/10/2016

wod
strength
-5×4/4 turkish get ups

assistance
4 rounds for movement quality:
-10/10 kb windmills
-10/10 bulgarian split squats
-10/10 one arm kb overhead squats

basic strength & technique
modul II – presses