Workouts | KW44 2016 | Innere Stadt

“Champions keep playing until they get it right.“ – Billie Jean King

Montag

31/10/2016

wod
skill- work
squat therapy

metcon
bring sally up:
-overhead squats
-front raises

basic strength & technique
modul IV – gymnastics

endurance
12′ amrap:
-20 russian swings
-20 goblet squats
-20 kb russian twists
then 100 burpees
12′ amrap:
-10 box steps
-20 mountain climbers
-30 jumping jacks

Dienstag

01/11/2016

cct 01/11/16
scaled
for time:
13-1
-ring rows
-kb russian swings 16/20kg

rxd version
for time:
10-1
-c2b pull ups
-kb swings 24/32kg

basic strength & technique
modul V – kettlebells

Mittwoch

02/11/2016

wod
skill- work
power clean

metcon
12′ amrap:
-6 power cleans
-10 burpees over the bar

 basic strength & technique
modul I – squats

endurance
5 rounds of:
-3′ rope skipping
-1′ mountain climbers
-3′ squats
-1′ burpees
-1´rest

Donnerstag

03/11/2016

wod
skill- work
shoulder therapy

assistance
4 rounds of:
-4/4 turkish get ups
-10/10 kb windmill
-20 ghd sit ups

basic strength & technique
modul II – presses

endurance
12′ amrap:
-20 russian swings
-20 goblet squats
-20 kb russian twists
then 100 burpees
12′ amrap:
-10 box steps
-20 mountain climbers
-30 jumping jacks

Freitag

04/11/2016

wod
metcon
in teams of 2 – for time:
-300 wallball shots
-300 push ups

Samstag

05/11/2016

wod
skill- work
double unders

metcon
4 rounds for time:
-100 double unders
-30 toes to bar
buy out
-100 box step overs

basic strength & technique
modul III – basic lifts

Sonntag

06/11/2016

wod
skill- work
hip mobility

metcon
for time:
-150 ring rows
every time you break 20 lunges

endurance
5 rounds of:
-3′ rope skipping
-1′ mountain climbers
-3′ squats
-1′ burpees
-1´rest