Posted by Emanuel Erlewein on Okt. 17, 2022 in WOD-Post

WOD 10/17/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up-into-3 rds– 30 sec Single/Double-Unders– 5 Dual DB Deadlift (between feet)– 5 Dual DB Hang Snatches– 5 Dual DB Squats 2. Workout Prep2 rds– 10 Double-Unders– 2 Hang DB Snatches (build in weight)– 2 Devils Presses (build in weight)– 2 DB Squat Clean (build [...]

Posted by Emanuel Erlewein on Okt. 16, 2022 in WOD-Post

WOD 10/16/2022 Warm-Up Tabata 1 8 rds 20 sec on / 10 sec off – Squats – Bear-Walk Tabata 2 8 rds 20 sec on / 10 sec off – (Single-DB) Overhead-Squat-Hold – Inchworm to Push-Ups Metcon In teams of 2 (YGIG) / TC 30 min Freedom (rx’d)30 rds–   4 Push-Ups–   8 Burpees– [...]

Posted by Emanuel Erlewein on Okt. 15, 2022 in WOD-Post

WOD 10/15/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 rds– 1 min Erg of choice– 5 Kipping Knee raises– 5 Inchworms– 10 sec Handstand-Hold 2. Workout Prep3 rds– 3 Toes to Bar– 3 Handstand Push-Ups Metcon (Time) „Sour Punch Straws“ In Teams of 2   Freedom (RX’d)5 rds– 20 sync. Toes to Bar – [...]

Posted by Emanuel Erlewein on Okt. 14, 2022 in WOD-Post

WOD 10/14/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (10 mins)-into-Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell  Perform 3-5 reps at each movement  -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 [...]

Posted by Emanuel Erlewein on Okt. 13, 2022 in WOD-Post

WOD 10/13/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateAMRAP 10– 1 min erg of choice– 3 Up-Downs– 5 Single Arm DB-Thrusters e/s (lightweight)– 5 Box Step Ups e/s 2. Workout Prep2 rds w/ Partner– 6 alt. V-Ups e/s (while partners hold a plank)– 2 Synchro Burpee Box Jump Overs (sync.: chest on floor, stand on other side of [...]

Posted by Emanuel Erlewein on Okt. 12, 2022 in WOD-Post

WOD 10/12/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2:00 Bike/Ski/Run (Build in pace every 30 seconds)-into-3 rds– 30 Single Unders– 10 Single-KB Suitcase Deadlifts e/s– 10 Single-KB (Single Arm) Up Right Row e/s 2. Workout Prep3 rds– 10 Double Unders–   1 Clean (build in weight)– 4/5 cal Bike/Ski or run (equal time) Metcon (AMRAP [...]

Posted by Emanuel Erlewein on Okt. 11, 2022 in WOD-Post

WOD 10/11/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*3 rds– 30 sec Row (Only legs)– 30 sec Row (Only arms)– 30 sec Row (Regular) 2. Workout Prep2 rds– 4/5 cal Row (build in pace)– 5 Push-UpsRest 30 seconds between sets Metcon (Time) „Warheads“ Freedom (RX’d)40-30-20-10– Push-Ups– cal row * Female cal row 32-24-16-8   Independence32-24-16-8– Push-Ups– cal [...]

Posted by Emanuel Erlewein on Okt. 10, 2022 in WOD-Post

WOD 10/10/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 rds– 30 sec Jumping-Jacks–   5 Kip Swings + 3 Pull Ups–   8 x (1 Squat + 1 Box Step Up)– 10 alt. DB-Snatches i/t 2. Workout Prep2 rds– 4 Chest to Bar– 5 Squats + 4m Walking-Lunges– 4 Alt. DB-Snatches i/t (build in [...]

Posted by Emanuel Erlewein on Okt. 09, 2022 in WOD-Post

WOD 10/09/2022 Warm-Ups For 9 min – 200m run – 12 Box Step-Overs i/t – 12 (Goblet) Reverse-Lunges i/t – 12 Russian-Swings – 12 Hollow-Rocks Metcon (8 Rounds for reps) Every 2:30 min for 20 min (8 rds) – 6 Cross V-Ups e/s – 12 KB Swing-Squats (alt.: Single-KB Squat-Cleans) – 18 Box Jump-Overs Accessory [...]

Posted by Emanuel Erlewein on Okt. 08, 2022 in WOD-Post

WOD 10/08/2022 Warm-Up 1. Movement Prep/Activation and Increasing Heart Rate Bring Sally Up w/ Burpees then 3 rds* – 15 PVC Pass Throughs – 10 PVC Push Snatch Push Press – 5 PVC Overhead Squats – 5 Worlds greatest stretch (e/s) *can increase BB/weight in 2. & 3. rd 2. Workout Prep 3 rds – [...]