Workouts | KW50 2016 | Währing

“Today, you have 100% of your life left.“ – Tom Landry

Montag

12/12/2016

wod
strenght
12′ emom:
-4 front squats

metcon
20′ amrap
-15 box step overs
-25 sit ups
-40 double unders

basic strength & technique
modul II – presses

endurance
in teams of 2 – 40′ amrap:
one is finishing the following:
-40 staircase jumps
-40 russian twists
-12 burpees
while the other one is doing wallballs (4/6kg)
score = wallballs

Dienstag

13/12/2016

cct 13/12/16
scaled // rxd version
for time:
-300 air squats
-200 box push ups//push ups
-100 ring rows//pull ups

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

14/12/2016

wod
skillwork
snatch balance

metcon
15′ emom:
-2 snatch balance
-2 overhead squats
-amrap v-ups

 basic strength & technique
modul IV – gymnastics

Donnerstag

15/12/2016

wod
strenght
12′ emom:
-4 snatch grip deadlifts

assistance
3 rounds of:
-10 turkish get ups
-30 ring rows

basic strength & technique
modul V – kettlebells

endurance
6 rounds of 4’ on/2’ off:
-20 kb russian swings 12/16kg
-40 jumping lunges
-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

Freitag

16/12/2016

wod
metcon
for time:
-150 kb clean & jerk
emom
-4 goblet squats
-4 kb russian swings

basic strength & technique
modul I – squats

girls class
cct

Samstag

17/12/2016

wod
metcon
20′ amrap:
-75 double unders
-25 db snatches

basic strength & technique
modul IV – gymnastics

Sonntag

18/12/2016

wod
strenght
12′ emom:
-4 strict pull ups

assistance
4 rounds of 40“ on/20“ off:
-shrugs
-reverse flys
-curls
-jackknifes

basic strength & technique
modul II – presses