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

WoD – 08/08/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 Thrusters 100m Run (workout pace) Workout Daniel (Time) [...]

Posted by Emanuel Erlewein on Aug. 07, 2022 in WOD-Post

WOD 8/07/2022 Warm Up Warm-up 3 rounds – 10/7 cal Bike or Row – 10 Shoulder Taps – 10 KB Sumo Dead Lifts – 10 Toe Touches Workout Metcon EMOM 20 min (cap at 45 sec each min) 1.) 15/10 cal Row 2.) 7 single arm DB Push Press e/s @ 22,5/15 kg, RX+: 20/30 [...]

Posted by Emanuel Erlewein on Aug. 06, 2022 in WOD-Post

WOD 8/06/2022 Warm Up Warm-up 3 Rounds – 20 Ice Skaters (10 e/s) – 10 Strict Press (empty BB) – 5 Hindu Push-Ups 2 Rounds – 20 Jumping Squats – 10 Good Mornings – 5 Down Ups Mobility [12:00-16:00] – 1 Min Wrist Stretch – 1 Min Saucy Girl Strength Strict Press (Find a heavy [...]

Posted by Emanuel Erlewein on Aug. 05, 2022 in WOD-Post

WOD 8/05/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to Bar 5 Handstand Push-ups (each) Workout Metcon (Time) [...]

Posted by Emanuel Erlewein on Aug. 04, 2022 in WOD-Post

WOD 8/04/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10 m Sled Push (empty) 10 m Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout Prep Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes [...]

Posted by Emanuel Erlewein on Aug. 03, 2022 in WOD-Post

WOD 8/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Workout [...]

Posted by Emanuel Erlewein on Aug. 02, 2022 in WOD-Post

WOD 8/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Assault Bike (arms) :20 sec Assault Bike (legs) :20 sec Assault Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5 Scap Pull-ups 2. Workout Prep 1 set: 20-sec Assault Bike (workout pace) [...]

Posted by Emanuel Erlewein on Aug. 01, 2022 in WOD-Post

WOD 08/01/2022       Warm Up   Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 [...]

Posted by Emanuel Erlewein on Juli 31, 2022 in WOD-Post

Sunday, July 31st 2022 Warm-up A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Banded Good mornings B. Mobility World’s greatest Stretch 10 reps per side C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 15m Carry of the working movement: -Sled drag -Sandbag -D-ball Carry [...]

Posted by Emanuel Erlewein on Juli 30, 2022 in WOD-Post

Saturday, July 30th 2022 Warm-up A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps on the Ring [...]