Posted by Emanuel Erlewein on Sep. 25, 2022 in WOD-Post

WoD 09/25/2022 Warm Up Warm-up Warm-Up Game 3 rds – 10 Cossack-Squats e/s – 10 Waiters-Bow -> KB Good-Mornings – 10 Curtsy-Lunges e/s – 10 Hollow-Rocks Metcon (AMRAP – Rounds and Reps) <p><strong>AMRAP 25 min*</strong><br />25 sync KB Deadlift<br />50 Goblet Lunges (in total, distributed as desired)<br />25 sync KB Snatch<br />50 Burpees (in total, [...]

Posted by Emanuel Erlewein on Sep. 24, 2022 in WOD-Post

WoD 09/24/2022 Warm Up Warm-up 3 rds – 30 Jumping Jacks – 8 Ring Rows – 8 Push-Ups – 8 KB Strict Press e/s – 30 sec slow Mountain Climbers (knee touches the elbow on same side) Workout Metcon (3 Rounds for reps) <p>"Pug"</p><p>In teams of 2</p><p>For Time<br />- 21 cal sync row (sync = [...]

Posted by Emanuel Erlewein on Sep. 23, 2022 in WOD-Post

WoD 09/23/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight) 3 Bar Facing Burpees Workout Metcon (Time) <p>"Poodle"<br [...]

Posted by Emanuel Erlewein on Sep. 22, 2022 in WOD-Post

WoD 09/22/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min Amrap:<br />:30 sec Row<br />5 Box Step Ups (each side)<br />5 Abmat Sit Ups<br />2 Devil-Presses (light)<br /><br />2. Workout Prep<br />2 sets:<br />4 Synchro Wall Ball Sit Ups<br />2 Synchro Box Jumps<br />1 Devil-Press (each athlete) (build in weight)</p> Workout [...]

Posted by Emanuel Erlewein on Sep. 21, 2022 in WOD-Post

WoD 09/21/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC [...]

Posted by Emanuel Erlewein on Sep. 20, 2022 in WOD-Post

WoD 09/20/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3 sets:<br />100m Run Or 8/6 Calorie Bike<br />5 inch worms<br />10-second Handstand Hold<br />:30 sec Jump Rope<br /><br /><br />2. Workout Prep<br />1 set:<br />100m Run Or 8/6 Calorie Bike<br />10 Double Unders<br />1 Wall Walk</p> Workout Metcon (3 Rounds for reps) [...]

Posted by Emanuel Erlewein on Sep. 19, 2022 in WOD-Post

Mayhem Affiliate 09/19/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (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 [...]

Posted by Emanuel Erlewein on Sep. 18, 2022 in WOD-Post

WoD – 09/18/2022 Metcon (Time) <p>"Hero Roll"<br /><br />Freedom (RX’d)<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (155/105)<br />Partner Holds Double Kettlebell Front Rack (2×53/2×35)<br /><br />(Kg Conv: BP 70/48, KBs 24/16)<br /><br />Independence<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (135/95)<br />Partner Holds Double Kettlebell Front Rack (2×35/2×25)<br />(KG conv: BP 61/43, KBs 16/11)<br />&nbsp;<br />Liberty<br [...]

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

WoD – 09/17/2022 Warm Up Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans [...]

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

WoD – 09/16/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump Overs (build in [...]