Workouts | KW07 2017 | Währing

“I am Batman.“ – Batman

Montag

13/02/2017

wod
stength
3/3/3+:
-back squats

metcon
for time:
-30 muscle ups
every rest – 20 unbroken wallball shots

basic strength & technique
modul III – basic lifts

endurance
20′ amrap:
-10 ground to overhead
-10 wallballs
-20 mountain climbers
then 45 burpees
20′ amrap:
-10 lunges
-10 russian swings
-10 russian twists

Dienstag

14/02/2017

cct 14/02/16
scaled // rxd version
3 rounds for time:
-40 burpees//100 double unders
-50 kb swings 12/16//16/24kg
-50 air squats
-25 sit ups

basic strength & technique
modul IV – gymnastics

girls
cct

Mittwoch

15/02/2017

wod
skillwork
power clean

metcon
for time:
3 rounds of
-20 box step overs
-10 power cleans 35/50kg
5′ rest
then 3 rounds of
-100 double unders
-10 power cleans 35/50kg

 basic strength & technique
modul V – kettlebells

Donnerstag

16/02/2017

wod
strength
3/3/3+:
-strict press
-pull ups

metcon
4 rounds for reps:
60″ amrap thrusters 15/20kg
1′ rest
60″ amrap burpees
1′ rest

basic strength & technique
modul I – squats

endurance
teams of 3 – 2 rounds of:
-A is completing 30 cals bike
–>B&C amrap air squats
(B&C also have to bike 30 cals)
-A is completing 30 burpees
–>B&C amrap kb swings 12/16kg
(B&C also have to do 30 burpees)
-A is completing 30 cals row
–>B&C amrap lunges
(B&C also have to row 30 cals)

Freitag

17/02/2017

wod
metcon
for time:
12-1
-heavy kb russian swings
-strict toes to bar

finisher
-30 l bodyweight farmerswalk

basic strength & technique
modul II – presses

girls
speed up

Samstag

18/02/2017

wod
metcon
21′ emom:
1st- max cal bike/row
2nd- 10 push ups/10 squat jumps
3rd- 10 sit ups/20 russian twists
4th – rest

Sonntag

19/02/2017

wod
strength
3/3/3+:
-sumo deadlift

metcon
15′ amrap:
-10 kb cleans
-14 jumping lunges
-10 box step overs

basic strength & technique
modul III – basic lifts