Posted by Emanuel Erlewein on Mai 04, 2021 in WOD-Post

Home WoD – 20210504 Warm-up Warm-up 2 rds – 10 Walkouts w/ stretch (3 sec pause in Forward-Fold-Position) – 10 BTN Backpack-Presses – 10 alt. Lunges w/ High-Kick i/t – 10 Hollow-Heel-Touches – 10 Backpack Goblet Good-Mornings Mobility 2 rds – 1 min Puppy-Pose – 1 min Wrist-Stretch Strength Handstand Spend 10 – 15 min [...]

Posted by Emanuel Erlewein on Mai 03, 2021 in WOD-Post

Home WoD – 20210503 Zoom-Link Please find the zoom link for today’s live session at 18:30 below: https://us02web.zoom.us/j/85765094910?pwd=ZkNYNWZyd0FsaGFKY0Y2M2Vna01DUT09 Meeting-ID: 857 6509 4910 Kenncode: 521161 Warm-up Warm-up EMOM 9 – 30 Jumping Jacks – 20 Sit-Ups – 10 slow Gymnastic Swimmer (3 sec per rep) Mobility – 1 min Upper Pec Strech e/s – 3 min [...]

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

Home WoD – 20210502 Warm-up Warm-up 4 rds – 10 Down-Ups – 10 reverse Lunges i/t – 10 Push Ups – 10 Lunges i/t Mobility – 2 min Quad Strech on Knees – 1 min Seated Forward Fold (straddle) – 1 min Single Leg Forward Fold e/s Strength weighted Squat 5 rds – 8 Goblet [...]

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

Home WoD – 20210501 Warm-up Warm-up 3 rds – 10 Kang Squats – 10 Anfersen e/s – 10 Down-Ups – 10 Good Mornings Mobility 2 rds – 10 Low Cossack Squats i/t – 30 sec Puppy Dog Strength (Lower) Back / Posterior Chain I) EMOM 10 Single Leg Romanian Deadlift 1. min: 12 Reps Left [...]

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

Home WoD – 20210430 Warm-up Warm-up 3 rds – 10 Kang Squats – 10 Anfersen e/s – 10 Down-Ups – 10 Good Mornings Mobility 2 rds – 1 min Seated Forward-Fold – 1 min Torso Twist e/s Strength (Lower) Back / Posterior Chain I) EMOM 10 Single Leg Romanian Deadlift 1. min: 12 Reps Left [...]

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

Home WoD – 20210429 Warm-up Warm-up 2 rds – 1 min Running on Point – 10 Jefferson-Curls – 10 Windshield Wipers Strength 4 rds – 10 Half Kneeling Snatches e/s – 10 Half Kneeling Wood Shop e/s Rest as needed Workout Metcon E4MO4M x 9 (36 min in Total) – 20 – 30 Burpees (scale [...]

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

Home WoD – 20210428 Warm-up Warm-up 4 rds – 5 Burpees – 10 Air-Squats – 5 Inchworms in Place – 10 Push-Presses (light weight) Mobility 2 rds – 1 min Floor-Angels w/ Rotation – 1 min Couch-Stretch e/s Strength I) 5 rds Every 90 sec 1.) 10 Push-Ups 2.) 10 Diamond Push-Ups 3.) Rest Tempo: [...]

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

Home WoD – 20210427 Warm-up Warm-up 3 rds – 3 Inch-Worms – 6 Reverse Lunges e/s – 9 Sit-Ups – 6 BTN-Thrusters w/ stick – 3 Bottle-Windmills e/s Mobility 2 rds – 1 min Dynamic Ankle-Stretch e/s – 1 min Seated Forward-Fold Strength Pistols I) 4 rds – 1 min max Pistols/ – 1 min [...]

Posted by Emanuel Erlewein on Apr. 26, 2021 in WOD-Post

Home WoD – 20210426 Warm-up Warm-up AMRAP 10 – 20 lat. Jumps – 20 Russian Twists i/t – 20 Deadlifts (light weight) Mobility 2 rds – 1 min Jefferson Curls – 1 min Side Bend Stretch e/s – 1 min dynamic Cobra Stretch Strength I) 5 rds – 10 Push-Up-Plank Single Arm Reachouts l. – [...]

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

Home WoD – 20210425 Warm-up Warm-up 3 rds – 10 Muscle Hang Clean High Pulls @PVC – 10 Good Mornings (weighted or banded) – 10 Sumo Deadlift High Pulls @PVC – 10 Burpees 1 min rest betweed rds Mobility 2 rds – 45 sec Internal Shoulder Rotation Stretch – 45 sec External Shoulder Rotation Stretch [...]