Workouts | KW52 2016 | Währing

„Merry Christmas, ya filthy animals, and a happy new year!“ – Kevin, Home alone 

Montag

26/12/2016

wod
all workouts and classes in 1010 –
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Dienstag

27/12/2016

wod
all workouts and classes in 1010 –
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Mittwoch

28/12/2016

wod
all workouts and classes in 1010 –
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Donnerstag

29/12/2016

wod
7′ amrap
-14 kb clean & jerk
-20 russian twists
1′ rest
7′ amrap
-14 kb thrusters
-10 kb crunches
1′ rest
7′ amrap
-14 kb snatches
-10 burpee tuck jumps

basic strength & technique
modul V – kettlebells

endurance
12′ amrap
-50 mountain climbers
-20 russian twists
1′ rest
12′ amrap
-20 kb thrusters
-15 kb crunches
1′ rest
12′ amrap
-20 kb swings
-15 burpee tuck jumps

Freitag

30/12/2016

wod
„maria“ 
20′ amrap:
-5 handstand push ups
-10 alternating pistols
-15 pull ups
or
„cinderella“
20′ amrap:
-5 pull ups
-10 push ups
-15 squats

basic strength & technique
modul I – squats

girls class
cct

Samstag

31/12/2016

wod
„silvester pump“
3 trisets, 90“ rest between the sets,
no rest in between
1st
-12 bent over rows
-12 curls
-12 hammer curls
2nd
-12 strict presses
-12 db presses
-12 lateral raises
3rd
-12 pull overs
-12 resistance band push ups
-12 butterflies

finisher:
abs

Sonntag

01/01/2017

wod
„fight gone bad“
complete every minute as much reps
as possible 5 rounds of 5′ work, 1′ rest
1st‘- wallballs
2nd‘- kb sumo deadlift high pulls
3rd‘- box steps
4th‘- kb push press
5th‘- burpees