“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

Montag

06/10/2014

 

wod
partner wod 
4 rounds for time:
– 21 thrusters
partner does burpees in the meantime
– 15 toes to bar
partner does sit ups in the meantime

every burpee and sit up counts -1 seconds

basic strength & technique
modul III – basic lifts

Dienstag

07/10/2014

wod
strength
5×5 floor press

metcon
3 rounds for time:
-15 chest to bar pull ups
-15 russian swings 32/40kg
-20 russian twists 15/20kg
-20 push ups

basic strength & technique
modul IV – pulling force

girls class
core

Mittwoch

08/10/2014

wod
skill work:
work with parallettes (two heavy kettlebells)

metcon:
4 rounds for time:
-10 shoot throughs (hold the tension at the midsection!)
-10 chin ups
-10 back squats 40/60kg

basic strength & technique
modul V – kettlebells

Donnerstag

09/10/2014

wod
skill-work
30′ hang power snatch

metcon
 6 rounds for time:
-6 overhead squats 50/70kg
-30 double unders

basic strength & technique
modul I – squat

girls class
speed up

Freitag

10/10/2014

wod
buy in – 3′ amrap:
-mountain climbers
then
20′ amrap
-12 ring rows
-12 ring dips
-20 kb clean & jerk 16/24kg
-20 burpee tuck jumps

basic strength & technique
modul II – press

weightlifting
warm up on your own!

Samstag

11/10/2014

wod
outdoor workout!

Sonntag

12/10/2014

wod
skill-work
handstand hold/walk

metcon
 4 rounds for time:
-10 manmaker 40/60kg
-1 length handstand walk
-10 weighted pistols 16/24kg

basic strength & technique
modul III – basic lifts