Workouts | KW42 2016 | Währing

Montag

17/10/2016

wod
strength
4 sets of:
-10 back squats
-10 straight leg deadlifts

assistance
4 rounds of:
-15/15 bulgarian split squats
-20 ghd situps
-1’/1′ side plank

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-50 goblet squats
-50 burpees
-50 staircase jumps
-50 hollow rocks
-50 squats
-50 burpees
-50 jumping jacks
-50 mountain climbers

Dienstag

18/10/2016

cct 18/10/16
scaled // rxd version
20′ amrap
-5 ring rows//pull ups
-10 box push ups//push ups
-15 squats

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

19/10/2016

wod
skill- work
-split jerk

metcon
7′ amrap:
-5 clean & push press
-10 plate sit ups
then
1’rest
then
7′ amrap
3 clean & split jerk
-10 burpees

 basic strength & technique
modul I – squats

Donnerstag

20/10/2016

wod
strength
4 sets of:
-10 pull overs
-10 pull ups

metcon
death by thrusters 30/45kg
3′ rest
death by target jump burpees

basic strength & technique
modul II – presses

endurance
teams of 2 – 45′ amrap:
one is doing burpees until the other one
has finished 1 round of
-10 wallball shots 6/9kg
-30 air squats

Freitag

21/10/2016

wod
metcon
18′ emom:
1st – amrap kb snatch left
2nd – amrap kb snatch right
3rd – 30 russian twists
score= reps of snatches

basic strength & technique
modul III – basic lifts

girls class
back day

Samstag

22/10/2016

wod
metcon
as a team of 2 collect as many points as possible in
a 5′ time window for each of the following
exercises (only one person working at a time):

-piggy back walk – 1 length = 3 points
-farmers walk – 1 rep = 3 points
-pull ups – 1 rep = 1 point
-wallball shots 6/9kg – 1 rep = 1 point
-kb russian swings 24/32kg – 1 rep = 1 point

Sonntag

23/10/2016

wod
strength
4 sets of:
-10 strict toes to bar
-10 shrugs

assistance
5 rounds for movement quality:
-6 renegade rows 2×12/16kg
-8 ring dips
-12 ring rows

basic strength & technique
modul IV – gymnastics