Workouts | KW13 2017 | Währing

„I’m not doing it for media attention, not doing it for sponsors, not for money.“ – Nastia Liukin

Montag

27/03/2017

wod
strength
8′ e2mom:
-10 pull ups
buy out – 100 reverse flys

metcon
5 rounds for time:
-50 air squats
-30 kb russian swings
-10 high jump burpees

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-50 double unders
-40 kb swings
-30 staircase jumps
-20 goblet squats
-10 push ups

Dienstag

28/03/2017

wod
metcon
8′ amrap:
kb clean & jerk
5′ rest
then
8′ emom
1st- 4 kb clean & jerk left
2nd – 4 kb clean & jerk right
the kb is not allowed to
touch the ground during the 8′;
try to do one rep all 15“ at the emom

basic strength & technique
modul V – kettlebells

girls
cz bbp

Mittwoch

29/03/2017

wod
metcon
17.5
10 rounds for time:
-9 thrusters 30/40kg
-35 double unders

 basic strength & technique
modul I – squats

Donnerstag

30/03/2017

wod
strength
8′ e2mom:
-10 front squats
buy out – 100 jumping lunges

metcon
21′ emom:
1st – 40 double unders
2nd – 10 box step overs/10 jumping lunges
3rd – 4/4 kb one arm thrusters

basic strength & technique
modul II – presses

endurance
for time:
-200 burpees
e3mom
-20 russian twists
-15 kb russian swings
-10 goblet squats

Freitag

31/03/2017

wod
metcon
30′ emom:
1st – 10 burpees
2nd – 10 toes to bar
3rd – 8 strict hanstand push ups
4th – 10 pull ups

basic strength & technique
modul III – basic lifts

girls
tabata

Samstag

01/04/2017

wod
metcon
teams of 2 – 60 rounds for time:
-3 burpees
-3 wallball shots
-3 push ups

Sonntag

02/04/2017

wod
strength
8′ e2mom:
-10 floor press
buy out – 90“ push up bottom position hold

assistance
4 rounds of:
-12 renegade rows
-10 ghd sit ups
-10 curl to press
-15 band pull aparts

basic strength & technique
modul IV – gymnastics