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 [...]

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 [...]