WOD Blog

Warm Up AMRAP 5
5+5 Suitcase DL
5+5 Single Leg DL
2 Lanes High Kick
15 sec Packing

Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %

Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 70 %
10 @ 70 %

Finisher AMRAP 5
DU

Cool Down 5 min
10 Hernia ↔ Deep Squat
5+5 T-Spine Rotation

Warm Up AMRAP 6
5 Scapula Pull Up
2 Lanes Walking Lunges
5+5 Bottom Up Press
5 KB Taters

Mobility 3 x (30/10)
Hip Rotation
Arm Circles Backwards
Cat ↔ Cow

WOD Preparation 2 x (45/15)
1st Round:
Thruster (empty bar)
Knee Raises
RKBS (light weight)
→ increase Load
2nd Round:
Thruster (WOD Load)
TTB
RKBS (WOD Load)

WOD 21 – 15 – 9
Thruster
Toes To Bar
RKBS
→ TC: 15 min

Warm Up AMRAP 5
20 DU
10 Wallslides
5 Ring Row
5 Push Up

WOD Preparation 3 x (30/10)
DU/SU
Kipping
Push Up ↔ Plank

WOD TC: 25 min
Buy In: 250 DU

30 Pull Up
30 Push Up
20 Chest To Bar Pull Up
20 HSPU
10 Muscle Up
10 Wallclimb

Cash Out: 250 DU

Cool Down 5 min
5+5 Deep Squat Rotation
5+5 Lat Stretch ↔ Triceps Stretch

Warm Up AMRAP 4
10 Air Squat
1 lane Rot. Lunges
15 sec Arch Hold
15 sec Hollow Hold

Mobility 2 x (60/0)
Scorpion
Ankle Mobility (30/30)

Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%

Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 70%

Cool Down 5 min
5+5 Glute Stretch ↔ Quad Stretch
3 Slow Motion Air Squat (1-5-1)

Warm Up 2 x (30/15)
Jumping Squats
Explosive Hip Extension
Handstand Hold

Mobility AMRAP 4
1 + 1 Lunge Complex
5 + 5 Shoulder Flexion

WOD Preparation 3 x (30/0)
DB Snatch Cycling
Burpee Box Jump Over
→ not for quantity!
→ increase weight up to WOD Load

WOD Open WOD 17.1
10 DB Snatch
15 Burpee Box Jump Over
20 DB Snatch
15 Burpee Box Jump Over
30 DB Snatch
15 Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over
→ TC: 20 min

Warm Up AMRAP 5
5+5 Single Leg DL
1 lane High Kicks
1 lane Rotation Lunges
10 sec Arch Position

Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %

Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 70 %
10 @ 65 %

Finisher 8 (20/10)
Sit Up

Cool Down 5 min
10 Glute Bridge ↔ Packing
5+5 VFST Hip Rotation

Warm Up AMRAP 3
1 – 2 – 3 – …
Ring Row
Push Up
Air Squat

WOD Chelsea EMOM 30
5 Pull Up
10 Push Up
15 Air Squat

Cool Down 5 min
5+5 T-Floor Spine Rotation
5+5 Triceps Stretch

Warm Up 4 min
Duck Game
→ Penalty: ???

Core Activation AMRAP 4 min
10 Window Wiper
1+1 Plank Circle
1+1 reverse Plank Circle

Skill 8 min
Kipping Progression

WOD 3 Rounds TC: 20
400 m Run
20 Wallball
20 Toes To Bar
20 Russian Twist

Cool Down 5 min
2 Lane backwards Hip Rotation
2 Lane each Arm Circle

Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge

Mobility 2 x 1 min each
Back Rack Position
5+5 Scorpion

Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%

Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 65%

Cool Down 5 min
5+5 T-Spine Rotation
5+5 Glute Stretch ↔ Quad Stretch