Workouts | KW52 2016 | Innere Stadt

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

Montag

26/12/2016

wod
 „let’s play a game“
try to get 500 points
1 point:
-push up
-knees up
-squat
2 points:
-leg raise
-ring dip
-pistol
3 points:
-toes to bar
-chest to bar pull up
-skin the cat
4 points:
-handstand push up
-muscle up

basic strength & technique
modul II – press

Dienstag

27/12/2016

wod
partner wod
20′ amrap
A is finishing a round of:
-20 kb swings
-15 goblet squats
-10 weighted lunges
while B is completing amrap of:
1st round – burpee pull ups
2nd round – hollow rocks
3rd round – mountain climbers

basic strength & technique
modul III – basic lifts

Mittwoch

28/12/2016

wod
for time:
-100 wallball shots
-80 sit ups
-60 push ups
-40 toes to bar
-20 strict pull ups
-10l walking lunges 

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 wallball shots
-100 sit ups
-100 push ups
-100 toes to bar
-100 strict pull ups
-100 walking lunges
-100 burpees
split as you like!

Donnerstag

29/12/2016

wod
all workouts and classes in 1180 –
join without registration!

Freitag

30/12/2016

wod
all workouts and classes in 1180 –
join without registration!

Samstag

31/12/2016

wod
all workouts and classes in 1180 –
join without registration!

Sonntag

01/01/2017

wod
all workouts and classes in 1180 –
join without registration!