Posted by Emanuel Erlewein on Okt. 25, 2021 in WOD-Post

WOD – 20211025 Warm-up Warm-up 3 rounds – 20/15 Cal Row – 10 Split Squats e/s – 5 Pike Push-ups Mobility 2 rounds – 30 sec (Twisted) Lizard e/s – 10 Wall Squats Strength Back Squat (3 sets of 3) Performed at 102-107% of weight used on 12.10. Rest 2-3 min between sets. Back Rack [...]

Posted by Emanuel Erlewein on Okt. 23, 2021 in WOD-Post

WOD – 20211023 Warm-up Warm-up For 12 min – as a team of 2 Partner A: – Row Partner B: – 3 Deadlift + 3 Hang Power Clean + 3 STOH – 9 Glute Bridge – 9 Burpee Mobility – 10 Pass-Through in e/d – 5 World’s Greatest stretch e/s – 10 Wall Squats Workout [...]

Posted by Emanuel Erlewein on Okt. 22, 2021 in WOD-Post

WOD – 20211022 Warm-up Warm-up For 8 min – 10 Sit-Ups – 5 Thruster @stick/BB – 4/5 Cal Echo Bike – 5 alt. DB Snatches e/s @ light weight Mobility – 60 sec Prayer Stretch – 60 sec Samson Stretch e/s – 60 sec alt. Front Rack Elbow Rotations Workout Every 3 min alternate between [...]

Posted by Emanuel Erlewein on Okt. 21, 2021 in WOD-Post

WOD – 20YYMMDD Warm-up Warm-up – Run 1 lap around building – then – 2-3 rounds – 10 Barbell Front Rack Rotations e/s – 5 Paused (Front) Squats w/ 5 sec at bottom – 5 Kneeling Jumps Mobility – 5 90-90 Hip Flows – 10m Duck Walk Strength Front Squat (E2M for 12 min) Every [...]

Posted by Emanuel Erlewein on Okt. 20, 2021 in WOD-Post

WOD – 20211020 Warm-up Warm-up – 3 min of Rope Skipping (practice SU/DU/TU) – then – 2 rounds – 5 Snatch Deadlifts – 5 Hang Snatch High Pulls – 5 Low Hang Power Snatches Mobility – 15 banded BTN Press – 60 sec Couch Stretch e/s Strength Muscle Snatch (3 sets of 3) Power Snatch [...]

Posted by Emanuel Erlewein on Okt. 19, 2021 in WOD-Post

WOD – 20211019 Warm-up Warm-up For 7 min – 20 Mountain Runner – 15 banded Face Pulls – 10 Warrior Squats it – 5 Burpee Broad Jumps Strength EMOM 12 min odd: 6-10 Ring Dips even: 6-10 strict T2B Workout Metcon (AMRAP – Rounds and Reps) AMRAP 20 min – 5 HSPU – 10 Renegade [...]

Posted by Emanuel Erlewein on Okt. 18, 2021 in WOD-Post

WOD – 20211018 Warm-up Warm-up EMOM 8 min odd: 4 Muscle Cleans + 4 Front Squats + 4 Strict Press even: 4-5 Downward Dog to Plank* *Hold each position for 5 sec. Mobility – 1 min rus. Baby Maker – 1 min Medball Shoulder Stretch Strength Squat Clean and Jerk (12 min to build to [...]

Posted by Emanuel Erlewein on Okt. 16, 2021 in WOD-Post

WoD – 20211016 Warm-up Warm-up "Life is full of surprise. When revealed, the unexpected can be the greatest gift which life can provide" – Lincoln Patz Mobility – 60 sec banded Lat Stretch e/s – 60 sec Dragon e/s Workout Metcon (Time) As a team of 2 A. 1k run (together) – rest 5 min [...]

Posted by Emanuel Erlewein on Okt. 15, 2021 in WOD-Post

WoD – 20211015 Warm-up Warm-up EMOM 9 min – 45 sec on / 15 sec off 1.min: Row 2.min: Hanging Knee Raises -> Leg Raises 3.min: OH Lunges w/ Stick -> BB Mobility – 60 sec Dragon Stretch e/s – 60 sec Wall Hinge Strength Overhead Squat (10 min to build to a daily 5RM) [...]

Posted by Emanuel Erlewein on Okt. 14, 2021 in WOD-Post

WoD – 20211014 Warm-up Warm-up For 9 min – 8 lateral Box Step ups e/s – 10 KB Deadlift into 10 KB Swings – 8 Cyclist (Goblet) Squats – 10 Hollow Rocks Mobility – 1 min Scorpion Stretch – 1 min Goblet Squat Stretch Strength 3-4 rounds – 14 Atlas KB Swings (it) – 3 [...]