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

WoD – 20210921 Warm-up Warm-up – 500/400 m row – into 3 rounds – – 20 sec all out row – 40 sec chill pace row – into 3 rounds – – 10 Beatswings/ 10 Knees high/ 10 Leg raises – 10 Elbow Rotations e/s – 10 Barbell Front Squats Mobility – 45 sec Samson [...]

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

WoD – 20210920 Warm-up Warm-up For 9 min – 20 Air Squats – 10 Plate G2OH – 5 Down-Ups Remaining time of the 9 min: – Start w/ the empty bar and building up your Deadlifts until the end of the nine minutes – Complete 2 Burpess any time you change plates Mobility – 30 [...]

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

WoD – 20210918 Warm-up Warm-up 3 rds in teams of 2 – 100m row / Hollow-Hold (A rows, B holds, then switch) – Junkyard Dog Warm-Up (5 reps/complex; one direction = 1 rep) – 10 Deadlifts (slowl. incr. weight each rd) / Arch-Hold (A rows, B holds, then switch) Workout Metcon In teams of 2 [...]

Posted by Emanuel Erlewein on Sep. 17, 2021 in WOD-Post

WoD – 20210917 Warm-up Warm-up For 9 min – 1 min Bike or Rope skipping – 12 Walking Lunges -> Jumping Lunges – 12 Air Squats – 8 Scap Pull-Ups -> Beatswings Mobility 2 Rounds – 10 slow-motion Banded Passthroughs – 10 Russian Baby Makers Skill Every 2:30 for 15 min Beginner Option – 1 [...]

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

WoD – 20210916 Warm-up Warm-up For 10 min – Run 1 Lap around building complex – then (with stick or BB)- – 3 Clean Deadlift – 3 Hang Muscle Cleans – 3 Front Squats – 3 STOH Mobility – 1 min Weighted Ankle Stretch – 10 BB Front Rack Rotations e/s Strength Clean and Jerk [...]

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

WoD – 20210915 Warm-up Warm-up EMOM 12 min 1.min: 200/150m Row 2.min: 200m Run 3.min: 5 Inchworms + 5 Scap Push-Ups Workout Metcon (Time) 6 Rounds – 500/400m Row – 400m Run – 20 Push-Ups Time Cap: 30:00 min Score: Time. Add 1 second to the time cap for every rep (or 50m) missing. Post-WoD [...]

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

WoD – 20210914 Warm-up Warm-up 3 rounds – 8 Single KB Snatches e/s – 8 Single KB STOH e/s – 8 Single Lunges e/s (rd2: Goblet Lunges, rd3: KB OH) – 8 Burpees Mobility – 45 sec Lat Prayer Stretch e/s – 45 sec Wall Hinge Strength KB Complex (3-4 rounds) KB Complex (which has [...]

Posted by Emanuel Erlewein on Sep. 13, 2021 in WOD-Post

WoD – 20210913 Warm-up Warm-up For 9 min – 20 Jumping Jacks – 12 alt. DB Snatches (light weight!) – 12 Air Squats -> Back Squats – 12 Single Leg Glute Bridge e/s Mobility 2 rounds – 30 sec Wall Twist e/s – 30 sec Couch Stretch Strength Back Squat (4 sets of 10) Add [...]

Posted by Emanuel Erlewein on Sep. 11, 2021 in WOD-Post

WoD – 20210911 Warm-up Warm-up Run 1 Lap around building complex – then – 2-3 rounds (stick or BB) – 10 Muscle Cleans – 10 Front Squats – 10 STOH – 3 Wall Walks Mobility – 10 Cat-Cow – 10 BB Front Rack Rotations e/s Strength Squat Clean and Jerk (5-3-3-1-1) Build in weight each [...]

Posted by Emanuel Erlewein on Sep. 10, 2021 in WOD-Post

WoD – 20210910 Warm-up Warm-up For 8 min – 8 Air Squats – 8 Sumo Deadlifts w/ BB – 8 Box Jumps Step Down – 8 Strict Press w/ BB Mobility – 1 min Samson Stretch – 1 min Puppy Pose Strength Front Squat (3 sets of 5) Perform 3 sets of 5 with the [...]