Workouts | KW51 2016 | Währing

„Aren’t we forgetting the true meaning of this day – the birth of Santa?“ – Bart Simpson

Montag

19/12/2016

wod
strength
12′ emom:
-5 backsquats

assistance
4 rounds 40“on/20“off:
-kb get up sit ups left
-kb get up sit ups right
-kb crunches
-kb sumo deadlift high pull

basic strength & technique
modul III – basic lifts

endurance
20′ e2mom:
-12 slam ball clusters
-50 mountain climbers
then 5′ rest
then 15′ amrap:
-100 double unders
-30 db snatches

Dienstag

20/12/2016

cct 20/12/16
partner wod
in 8’ perform amrap of:
-10 kb shoulder to overhead 8/16//16/24kg
-10 goblet squats 8/16//16/24kg
then 2’ rest
in another 8’ perform amrap of:
-10 kb ground to overhead 8/16kg//16/24kg
-10 burpees over the kb
only one working, change after a full round

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

21/12/2016

wod
skillwork
touch and go clean

metcon
20′ e2mom:
-8 touch and go cleans
-12 front rack lunges
everytime you drop the bar between the set:
-10 squat jumps 

 basic strength & technique

modul V – kettlebells

Donnerstag

22/12/2016

wod
strength
12′ emom:
-5 push press

metcon
15′ amrap:
-15 ring rows
-15 toes to bar
-15 slam balls

basic strength & technique
modul I – squats

endurance
10 rounds every 90“:
-8 kb thrusters
-7 burpees over the kb
work as fast as possible!
then 3′ rest
then 20′ amrap:
-15 ring rows
-40 squats

Freitag

23/12/2016

wod
metcon
5 rounds amrap:
-1′ kb cleans left
-1′ kb cleans right
-1′ rest
perform 25 double unders or
7 burpees in the rest time

basic strength & technique
modul II – press

girls class
cct

Samstag

24/12/2016

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wod
metcon
„barbara“
5 rounds of for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest

Merry Crossmas!

Sonntag

25/12/2016

all workouts and classes in 1010 – 
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wod
for time:
-1 kb sumo dl high pull
-2 kb thruster
-3 kb push press
-4 kb ground to shoulder
-5 kb grund to overhead
-6 kb swings
-7 push ups
-8 toes to bar
-9 burpees
-10 squat jumps
-11 pull ups
-12 burpee pull ups

like the song the “12 days of christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

basic strength & technique
modul III – basic lifts