Februar 2014

Handstand-Februar

27.2.2014
skill:
handstand
wod:
30 floor press @bw
50 t2b
70 kettlebell swings

26.2.2014
wod:
20 min to find heavy „bear complex“
power clean
front squat
pushpress
back squat
pushpress
post wod:
7min l-sit

25.2.2014
skill:
snatch
wod:
10 rounds
5 power snatch
5 ohs
5 high box jumps
5 hspu

24.2.2014
strength:
back squat
3 x 3 @90%
wod:
5 rounds
30sec on/30sec off
wallballs
strict pullups
burpees

23.2.2014
skill:
work on a weakness
wod:
teams of 3
120 oh walking lunges buyin
150 over high boxjumps
– 1person does 2rounds of 5hpc & 10pushups
1200m row cashout
1person always in plank

22.2.2014
skill:
work on  a weakness
wod:
„fight gone bad“
3 rounds for max reps
1min/station
1min rest between rounds
wallballs
sdhp 32/24kg
boxjumps
pushpress 35/25kg
cal row

21.2.2014
strength:
pause front squats
5 x 3
(3sec pause in bottom)
wod:
amrap 10min
5 hspu
10 situps
20 lunges

20.2.2014
strength:
overhead squat
5-5-5-5-5
wod:
3 rounds
15 pullups
12 burpee box jumps
9 overhead squats 50/35kg

19.2.2014
strength:
push press
5-5-5-5-5
wod:
on the minute for 20min
30 sec work/30 sec rest
even min – kb swings
odd min – plank

18.2.2014
skill:
3pos snatch
wod:
20-15-10-5
deadlift 80/55kg
air squats
40-30-20-10

17.2.2014
strength:
back squat
5×3 @87%
wod:
21-15-9
burpees
pullups
3min rest
15-12-9
burpees
t2b

16.2.2014
rest day!

15.2.2014
skill:
work on a weakness
wod:
amrap 15min
1 round „dt“
200m run
2 rounds „dt“
200m run
…….

14.2.2014
strength:
speed deadlifts
10×3 @70%
wod:
teams of 2
amrap 15min
10 wallballs
30 double unders

13.2.2014
skill:
complex
2 snatch pushpress + 2 ohs
wod:
10-9-8…-2-1
front squat 70/50kg
pullups

12.2.2014
strength:
5rm
floor press
wod:
100 kb swings
on the minute 6 burpees

11.2.2014
skill:
complex
work on efficiency & speed
1 power clean
1 hang power clean
1 hang squat clean
wod:
5 rounds of 2min/1min rest
10 strict pullups buyin
rest of time max reps
situps
leg raises
hs hold
weighted situps
hs hold

10.2.2014
strength:
back squat
5×3 @85%
wod:
45sec on/15sec off x3
boxjumps
pistols
kb c&j
plank

9.2.2014
skill:
work on a weakness
wod:
teams of 2
amrap 5min
5 front squats
5 pushpress
5min rest
amrap 10min
strict „cindy“
5 strict pullups
10 pushsups
15 air squats

8.2.2014
skill:
work on a weakness
wod:
amrap 3min/1min rest x5
6 shoulder 2 oh 50/35kg
9 deadlifts
12 boxjumps

7.2.2014
skill:
choose your weakness
hspu/pullups
beginner – kipping pullup
wod:
3 rounds
7 hang power cleans
7 hspu
3 rounds
5 hang power cleans
5 hspu
3 rounds
3 hang power cleans
3 hspu

6.2.2014
skill:
handstand
work on a weakness
wod:
4 rounds
10 turkish getups (5/5)
15 pullups
20 goblet squats

5.2.2014
strength:
seated double kb press
5 x 5
wod:
3 rounds
40 oh lunges
30 pushups
20 t2b
1min rest

4.2.2014

skill:
snatch
every 75sec x 10
3 hang snatches (power/full)
wod:
75 alt. db snatches
50 wallballs
25 downups

3.2.2014
skill:
back squat
6 x 4 @40-50%
(2sec pause in bottom & explode up)
wod:
tabata x16
kb swings/situps
2min rest
tabata x16
hs hold/flutterkicks

2.2.2014
skill:
work on a weakness
wod:
teams of 3
2400m row
200 box jumps
160 pushups
– 1 member holds 2kb in front rack

1.2.2014
skill:
work on a weakness
wod:
amrap 7min
30 double unders
15 hang power snatches 35/25kg
8min rest
amrap 7min
burpees on plate