Posted by Emanuel Erlewein on Aug. 14, 2021 in WOD-Post

WoD – 20210814 Warm-up Warm-up EOMOM 12 min (~50 sec on, ~10 sec off) 1.min: Echo Bike 2.min: Air Squats 3.min: Ski Erg 4.min: Floor Press @BB Mobility – 1 min Scorpioin Stretch (dynamic, switching between sides) – 10 Cat Cow (it) Strength Bench Press (5 sets of 8) Feel free to build in weight [...]

Posted by Emanuel Erlewein on Aug. 13, 2021 in WOD-Post

WoD – 20210813 Warm-up Warm-up – 5 min on ergometer of choice (bike/ski/row) – then – 3 rounds (stick/BB) – 3 Snatch Deadlift – 3 Snatch High Pull – 3 Power Snatch – 3 BTN Snatch Grip Push Jerk Mobility – 10 banded Pass-through – 45 sec banded Lat Stretch e/s Strength Paused Power Snatch [...]

Posted by Emanuel Erlewein on Aug. 12, 2021 in WOD-Post

WoD – 20210812 Warm-up Warm-up For 10 min – 10 Cal Row – 10 Elbow Rotations (it) – 10 Front Squats (stick/BB) – 20-30 sec Wall-Sit Mobility – 5 90-90 Hip Flows with extension e/s – 10 Russian Baby Maker Strength Front Squat (4 sets of 4) After warming up, perform 4 sets of 4 [...]

Posted by Emanuel Erlewein on Aug. 11, 2021 in WOD-Post

WoD – 20210811 Warm-up Warm-up – Run 1 Lap around building complex 2 rounds – 20 Glute Bridges – 20 Banded Good Mornings – 40 Single Under Strength Deadlift (4 sets of 15) After warming up, same weight through-out all 4 sets. Rest exactly 90 sec between sets. Workout Metcon (Time) – Run 2 Laps [...]

Posted by Emanuel Erlewein on Aug. 10, 2021 in WOD-Post

WoD – 20210810 Warm-up Warm-up 3 Rounds – 6 Burpees – 8 Strict Press with stick/Barbell – 10 Front Squats with stick/Barbell – 12 Mountain Runner e/s Mobility – 10 Dead Bugs e/s – 10 Bird Dog e/s Strength 5 Rounds – 30 sec hanging Leg Raises into – 30 sec hanging Flutter Kicks * [...]

Posted by Emanuel Erlewein on Aug. 09, 2021 in WOD-Post

WoD – 20210809 Warm-up Warm-up 3 Rounds – 6 Clean Deadlifts – 12 Tuck Jumps – 6 Muscle Cleans – 12 Forward Lunges it – 6 Power Cleans – 12 Hollow Rocks Mobility – 1 min alt. Front Rack Rotations – 1 min Dragon Stretch e/s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 [...]

Posted by Emanuel Erlewein on Aug. 08, 2021 in WOD-Post

WoD – 20210808 Warm-up Warm-up 3 rounds – 10 Russian KB Swings – 10 Air Squats – 10 Burpees Strength 3 rounds – 30 sec Wall Sit into – 10 "A" Squats Workout Metcon (AMRAP – Reps) 5 sets AMRAP 3 min – 20 Russian KB Swings – 20 Goblet Squats – Max Cal Row [...]

Posted by Emanuel Erlewein on Aug. 07, 2021 in WOD-Post

WoD – 20210807 Warm-up Warm-up – Run 1 Lap around Building Complex 3 rounds – 8 Beatswings – 10 DB Bent over row Mobility – 1 min Wall Hinge with elbows on wall – 1 min Half Split e/s Workout Metcon (AMRAP – Reps) AMRAP 30 min Partner A: 400 m Run – in meanwhile [...]

Posted by Emanuel Erlewein on Aug. 06, 2021 in WOD-Post

WoD – 20210806 Warm-up Warm-up – 3 min of Rope Skipping For 9 min – 9 Cal Row – 6 Dual DB STOH (light weights!) – 3 Devil Press (same light weight!) – 30 sec Couch Stretch e/s Strength Complete A before moving on to B. Goblet Lateral Box Step-Up (3-4 sets of 8-10 each [...]

Posted by Emanuel Erlewein on Aug. 05, 2021 in WOD-Post

WoD – 20210805 Warm-up Warm-up EMOM 12 – 50 sec on, 10 sec off 1.min: Russian KB Swings (light weight) 2.min: Push-Up Plank 3.min: KB Goblet Good Morning 4.min: Down-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP 9 min 50-40-30-20-10 – Russian KB Swings @16/24kg – Sit-Ups – rest 2 min – Metcon EMOM [...]