Posted by Emanuel Erlewein on Okt. 02, 2021 in WOD-Post

WoD – 20211002 Warm-up Warm-up 0:00-4:00 – Run 200m – 6 Scapular Pull-Ups – 8 Scapular Push-Ups – 10 Air Squats – then – 4:00-8:00 – 12 Deadlift – 9 Hang Power Cleans – 6 STOH Mobility – 1 min Cat Cow – 1 min Knight Stretch e/s Workout Metcon (Time) "Seedy" For Time (with [...]

Posted by Emanuel Erlewein on Okt. 01, 2021 in WOD-Post

WoD – 20211001 Warm-up Warm-up For 9 min – 10 Burpee – 10 Scap Push-Ups – 10 Plate GTOH Mobility 2 rounds – 45 sec (Box) Puppy Pose – 45 sec Wall Hinge Strength Power Snatch (5 sets of 3) Build in weight across sets. No touch and go. Workout Metcon (Time) 21-18-15-12-9 – Hang [...]

Posted by Emanuel Erlewein on Sep. 30, 2021 in WOD-Post

WoD – 20210930 Warm-up Warm-up For 7 min – 7 cal row – 7 Power Clean – 7 Back Rack Elbow Rotations – 7 Beatswings Mobility – build to workout weight for Power Cleans and Deadlifts Workout Metcon (Time) 3 rounds – 21 Wallballs @6/9 kg – 15 Sit-Ups – 9 Power Cleans @55/80 kg [...]

Posted by Emanuel Erlewein on Sep. 29, 2021 in WOD-Post

WoD – 20210929 Warm-up Warm-up EMOM 9 min 1.min: 9-12 Burpees (steady pace with at least 10 sec left) 2.min: 16 alt. light DB Snatches (it) 3.min: 8 Slow-Mo Air Squats (each rep should take around 6 seconds) Mobility 2 rounds – 30 sec Couch Stretch e/s – 30 sec Dragon Stretch e/s Strength Back [...]

Posted by Emanuel Erlewein on Sep. 28, 2021 in WOD-Post

WoD – 20210928 Warm-up Warm-up 3 rounds – 100 Single Under – 10 Beatswings – 10 Ring Rows Mobility – 1 min banded Lat Stretch – 1 min Standing Forward Fold Strength Kipping Pull-Up (practice) options: Beatswings, on box, negative starting on top, banded Butterfly Pull-Ups (practice) options: practice butterfly movement- on box, small moevement, [...]

Posted by Emanuel Erlewein on Sep. 27, 2021 in WOD-Post

WoD – 20210927 Warm-up Warm-up For 8 min – 160m Row – 12 Hollow Rocks – 10 Single-Leg RDL (it) – 8 Push-Ups (sclae to make them easy!) Mobility 2 rounds – 30 sec Samson Stretch e/s – 30 sec Butcher Block Stretch Strength EMOM 12 min 1.min: max strict HSPU 2.min: 8 Dual KB [...]

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

WoD – 20210925 Warm-up Warm-up For 9 min – 12 Cal Row – 12 Sit-Ups – 12 STOH – 6 Inch Worms Mobility – 45 sec Chest Stretch e/s – 45 sec Tricpes Stretch e/s Strength Push Jerk (4 sets of 3) Building in weight each set without failing. Arnold Press (3 sets of 6-8) [...]

Posted by Emanuel Erlewein on Sep. 24, 2021 in WOD-Post

WoD – 20210924 Warm-up Warm-up 0:00-3:00 – 30 Buttkickers (stationary) e/s – 10 Scap Pull-Ups – 10 Air Squats 3:00-6:00 – 30 DU (Practice) – 5 Pull-Ups – 5 Jumping Squats Mobility – 45 sec Plantar Fascia Wall Stretch e/s – 45 sec T-Spine Rotations e/s Workout Metcon (Time) "Rowing Emily" 10 rounds – 30 [...]

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

WoD – 20210923 Warm-up Warm-up A. 4 min Echo Bike B. For 4 min – 10 Forward Lunges e/s – 10 Muscle Clean and Strict Press – 5 Wall Squats Mobility – 1 min Prayer Stretch Strength Overhead Lunge (4-5 sets of 8 each side) Performed as alternating OH Lunges. Build in weight across the [...]

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

WoD – 20210922 Warm-up Warm-up 2 rounds – 250m Row – 21 KB Swings – 15 KB Deadlift – 9 KB Push Press e/s Strength Performed as supersets with 2 min rest between rounds. Push Press (4 sets of 10) Building in weight each set. American KB Swing (4 sets of 20) Building in weight [...]