Posted by Emanuel Erlewein on Okt. 27, 2022 in WOD-Post

WOD 10/27/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds– 30 sec row (easy pace)– 20 sec row (mod pace)– 10 sec row (hard pace)– 10 Hanging strict and straight Leg-Raises (focus on extended knees)– 10 Single Arm DB Shoulder-Presses (each) 2. Strength PrepAthletes will be strict pressing for a 10rm and then perform [...]

Posted by Emanuel Erlewein on Okt. 26, 2022 in WOD-Post

WOD 10/26/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo-into-3 rds–   5 Inchworms– 30-sec Knee Plank–   5 Back-Squats (empty bar) 2. Strength PrepAthletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm. Encourage athletes to create a strong rack position by keeping hands [...]

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

WOD 10/25/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes) 2. Workout Prep2 rds– 50m Run (workout pace)– 4/5 cal Row (workout pace)-rest 30 seconds between rds- Metcon (4 Rounds for reps) „Morticia Addams“ Freedom (RX’d)2 rds (1 rd = 20 min)– In 10 min (cap at 9)   – 400m run   – 24/32 cal [...]

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

WOD 10/24/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds– 20 Plate Toe Touches–   5 Up-Downs– 10 PVC Pass-Throughs– 5 PVC Overhead-Squats– into –– 3 sets (Empty Barbell)– 3 Hang-Snatch High-Pull– 3 Hang-Muscle-Snatch– 3 Snatch Push-Press– 3 Hang-Squat-Snatch 2. Strength PrepAthletes will have 10 minutes to establish a 3rm on hang squat snatch. [...]

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

WOD 10/23/2022 Warm-Up Warm-Up "AMRAP" 12 Partner A – rows Partner B – 15 Squats – 15 Russian-Swings (2.,… rd American-Swings) – 15 Paused Glute-Bridges – 3 Inchworms Switch after each rd and aim for 2 rds each Metcon 15:00 – 55:00 ~10 min of movement prep -then- As a team of 2, distribute work [...]

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

OctoberFest (WOD 10/22/2022) Warm-Up Game 3 rds – 20 Jumping-Jacks -> 20 SUs -> 20 DUs – 10 Push-Ups – 20 sec Hollow-Hold – 10 Ring-Rows -> 10 Beatswings -> 10 Pull-Ups – 20 sec Arch-Hold – 10 Plate Goblet-Squats – 20 Russian-Swings Oktoberfest Workout (Max reps) In Teams of 2 00:00 – 04:00 Buy-In [...]

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

WOD 10/21/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes) 2. Workout Prep3 rds– 50m down and back– 3 Front Squats (empty bar)– 3 Push Press (empty bar)– 3 Thrusters (empty bar)– 3 Up-Downs + Box Step Up e/s Metcon (Time) “I’ll never let go” Freedom (RX’d)– 1000m Run– 75 Thrusters (15/20)– [...]

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

WOD 10/20/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds–   1 min Machine–   5 Kip Swings– 10 Alternating V-Ups–   5 Clean Deadlifts (empty bar)–   5 Hang Muscle Cleans (empty bar)–   5 Power Cleans (empty bar) 2. Workout PrepWith Partner3 rds– 5 Synchro T2Bs– 2 Power Cleans (each/ build up [...]

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

WOD 10/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up-into-AMRAP 6– 30 sec Single-Unders (slow)– 20 sec Single-/Double-Unders (mod)– 10 sec Single-/Double-Unders (fast)–   5 Wall-Balls (focus on arm cycling)–   5 World’s Greatest Stretch (each side) 2. Workout Prep1 rd– 20 Single-/Double-Unders–   5 Wall-Balls (regular height)– 20 Single-/Double-Unders–   5 Wall-Balls [...]

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

WOD 10/18/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Banded 7’s Warm-Up-into-AMRAP 6– 30 sec Row– 10 sec Handstand-Hold– 10 Kip-Swings– 10 Plate Overhead-Presses– 10 Plate Bent Over Row 2. Workout Prep3 rds– 4/5 cal row– 3 Pull-Ups– 2 Handstand Push Ups (build up to strict handstand push up) Metcon (5 Rounds for reps) „Jack and Rose“  [...]