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

WoD – 20210729 Warm-up Warm-up Mobility – 1 min Sumo Squat Stretch – 1 min Knight Stretch e/s Strength Front Squat (5 sets of 5) Build towards a heavy set of 5, without failing. Front Foot Elevated Front Rack Split Squats (3 sets of 8-10 each side) Workout Metcon EOMOM 12 min odd: 10 Toes [...]

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

WoD – 20210728 Warm-up Warm-up 2 rounds – 400m Run – 12 Downward Dog Heal Raises into – 8 Pike Push-Ups – 12 Plate G2OH (10/15kg) into – 8 Plate S2OH Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 min – 1000m Run (1 lap) – 50 Power Snatch @30/40kg – 100 Air Squats [...]

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

WoD – 20210727 Warm-up Warm-up For 9 min – 10 Cal Row – 10 (scaled) Push-Ups -> should feel really easy! – 10 Air Squats – 2 Wall Walks Strength Three movements performed as one giant set, directly moving from movement to movement. Seated Single Dumbbell Press (3-4 sets of 8 each side) Single DB [...]

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

WoD – 20210726 Warm-up Warm-up – 3 min easy-moderate row – then – 3 rounds @stick or BB – 3 Clean Deadlift – 3 Muscle Clean – 3 Power Clean – 3 Front Squat – 3 Squat Clean Mobility – 1 min Dragon Stretch w/ elevated Knee e/s – 1 min Puppy Pose w/ Lat [...]

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

WoD – 20210724 Warm-up Warm-up For 10 min – 10 Air Squats (from 5:00 on: Wallballs) – 10 alt. DB Snatch @very light weight (focus on transition) – 10 DB strict Press e/s – 30 sec Samson Stretch e/s – 30 sec Downward Facing Dog Workout Metcon (5 Rounds for reps) As a team of [...]

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

WoD – 20210723 Warm-up Warm-up 4 rounds 2 min on – 30 sec off – Ergometer of choice Workout Metcon For 40 min – 1000m Run (one trip aorund the building) – 1000m Row – 1000m SkiErg – 2500m Air Bike Pick your poison, but you have to switch the machine/"poison" after finishing the prescribed [...]

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

WoD – 20210722 Warm-up Warm-up For 9 min – 10 scapular Pull-Ups – 3 Burpee – 10 supinated BB Rows – 3 Burpee – 10 Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk) – 3 Burpee Strength Split Jerk (5 sets of 3) Pause after the dip and in catch position Workout Metcon [...]

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

WoD – 20210721 Warm-up Warm-up 2 rounds – 200 m Row – 12 MB Cleans – 200 m Row – 10 MB Strict Press – 200 m Row – 8 MB Clusters Mobility – 5 Wall Slides – 45 sec Puppy Pose – 5 Wall Slides Strength Every 2 min for 12 min, alternate between [...]

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

WoD – 20210720 Warm-up Warm-up 3 min rope skipping practice then 3 rounds – 8 Pike Push-Ups – 16 Sit-Ups Mobility 2 rounds – 30 sec Puppy Dog – Wrist Complex Skill Toes To Bar practice (Max reps) – 5 Beatswings into – 5 Kipping Straight Leg Raises into – 5 Toes to Bar or [...]

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

WoD – 20210719 Warm-up Warm-up EMOM 9 min 1. 5 Tempo Air Squats (3/3/3/0) 2. 10 Muscle Cleans w/ Stick or empty BB 3. 10 Burpees Mobility – 30 sec Couch Stretch e/s – 10 Russian Baby Maker Strength Back Squat (Build to a heavy single) You should be nowhere near failure and feel very [...]