WOD

„Games Week“

WOD
„Damn Diane“
3 Rounds
15x Deadlift (142/92kg)
15x Strict Deficit Handstandpushup

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Reverse Lunge
5x Tuck Jump
5x Inchworm

Movement prep.
20/10 x 3
– Forntrack Mobility
– Frontsquat
– Hang High Pull
– Hang Power Clean

Skill/Strength
Complex:
Clean-2x Lunge-2x Hang Clean
3 Sets, EMOM
4 Sets, every 90 Sec.
4 Sets, every 2 Min

Finisher
3 Min AMRAP
2,4,6…x
– Pushup
– Deadlift

Warm Up
3 Min AMRAP
10x Buttkicks
10x Double Under
5+5x Groiner-Hamstring Stretch

Skill:
Double Under

WOD
2 Rounds
800m Run
200x Double Under
500/400m Row

Accessory work
EMOM, 2 Rounds
– 10x Single Leg Deadlift (L)
– “ (R)
– 5x Turkish Get Up (L)
– “ (R)

Warm Up
4 Min AMRAP
10x Samson Lunge
10x Buttkicks
10x Airsquats
10x Scapula Pushup

Movement prep.
20/10 x 2
– Clean High Pull
– Frontrack Mobility
– Hang Power Clean
– Burpee Snap Drill

WOD prep.
5 Sets, EMOM
10,8,6,4,2x Clean

WOD
3 Rounds
12x Burpee over bar
6x Clean (90/60kg)
400m Run

Cool down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x D.Dog-Cobra

Warm Up
3 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x alt. V-Ups

Movement prep.
20/10 x 3
– Snatch Hang High Pull
– Snatch Balance
– Overhead Squat Hold

Skill/Strength
Snatch High Pull-3x High Hang Snatch
3 Sets, every 90 Sec.
Snatch High Pull-2x Hang Snatch
3 Sets, every 90 Sec.
Snatch High Pull-1x Snatch
3 Sets, every 90 Sec.

WOD
3 Rounds
10x Hang Snatch (60/40kg)
15x Toes to bar

Cool down
2 Rounds
10x Samson Lunge
10x Shoulder Circles

Warm Up
3 Min AMRAP
5x Ring Row
5x D.Dog Cobra
10x Hollow Rock
10x KB Swing

Movement prep.
20/10 x 3
– Muscle Up Transition / Ring Row
– HSPU Descent / Scapula Pushup
– KB Swing

WOD
„Nate“
20 Min AMRAP
2x Ring Muscle Up / 10x Ring Row
4x Handstandpushup / 10x Pushup
8x KB Swing (32/24kg) / 10x KB Swing

Cool down
1 Min
– Neck Strech
– “
– Jefferson Curl

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Hollow Rock
10x Scapula Pushup
10 Sec SquatHold

Movement prep.
20/10 x 3
-Scapula Pullup / Kipping / Kipping Pullup
– Tempo Pushup @ 31X1
– Sit Up
– Airsquat

WOD
„Angie“
100x Pullup
100x Pushup
100x Sit Up
100x Airsquat
Timecap: 15 Min

Accessory work
30/30 Interval, 2 Rounds
– Bottoms Up Press (L)
– Bottoms Up Press (R)
– Hip Airplanes (L)
– Hip Airplanes (L)
– Single Arm Highpulls (L)
– Single Arm Highpulls (R)
– Bent Over Triceps Extensions (L)
– Bent Over Triceps Extensions (R)

Warm Up
3 Min AMRAP
10x Samson Lunge
5x D.Dog-Cobra
10x Airsquat
10x Hollow Rock

Movement prep.
I) 20/10 x 2
– Scapula Pullup
– Arch Hang
– Hollow Hang
II) 20/10 x 2
– Frontsquat
– Pushpress
– Thruster

WOD I) Min 0-10
25x Thruster
25x Pullup
1 Min Rest
20x Thruster
20x Pullup
1 Min Rest
15x Thruster
15x Pullup
1 Min Rest
10x Thruster
10x Pullup

WOD II) Min 10-17
7 Min AMRAP
10,15,20…x Thruster
10,15,20…x Pullup

Warm Up
3 Min AMRAP
10x Jumping Jack
10x Buttkicks
5x Russian Swing
5x American Swing

Movement prep.
20/10
– KB Clean (L)
– KB Clean (R)
– KB Clean (L)
– KB Clean (R)
– alt. KB Clean
20/10
– KB Snatch (L)
– KB Snatch (L)
– KB Snatch (L)
– KB Snatch (L)
– alt. KB Snatch

WOD
800m Run
80x Box Step Up
80x KB Russian Swing
600m Run
60x Box Jump
60x KB American Swing
400m Run
40x Burpee Box Jump
40x alt. KB Clean
200m Run
20x Burpee Box Jump Over
20x alt. KB Snatch

Warm Up
3 Min AMRAP
10x Hollowrock
5x Tabletop
10x Archrock
5x D.Dog-Cobra
10x Jumping Jack

Movement prep
20/10 x 2
– Support on Rings Top Position
– Deck Squats
– Support on Rings Bottom Position
– TTB Drill

Strength/Skill
30/30/60 Sec Interval, 4 Rounds
– L-Sit Muscle Up / Tuck Chin over Ring Hold
– L-Sit / Tuck Support
– Rest

WOD
12 Min AMRAP
1,2,3…x Strict Muscle Up / Strict Pullup
2,4,6…x Ring Dip / Pushup
3,6,9…x Deck Squat

Cool Down
1 Min
– Chest Stretch
– Pigeon Stretch
– „