Posted by Emanuel Erlewein on Aug. 04, 2021 in WOD-Post

WoD – 20210804 Warm-up Warm-up For 8 min – 10/12 Cal Row – 10 Cleans with stick or empty BB – 10 Pike Push ups Mobility 2 Rounds – 45 sec Downward Dog – 6 Cuban Press Strength Press Complex (5 sets) 2 Strict Press – into – 3 Push Press – into – 4 [...]

Posted by Emanuel Erlewein on Aug. 03, 2021 in WOD-Post

WoD – 20210803 Warm-up Warm-up A. Every 30 sec for 5 min – 6-8 Wallballs B. 2 Rounds – 10 Scapular Push- ups – 10 Supermen Mobility – 1 min Lizard or Twisted Lizard e/s – 1 min Cobra Strength Back Squat (3 sets of 20) Performed at ~50% of the heavy single on 19.07.2021. [...]

Posted by Emanuel Erlewein on Aug. 02, 2021 in WOD-Post

WoD – 20210802 Warm-up Warm-up 3 Rounds – 10 alt. Box Step-Ups (it) – 10 alt. DB Snatches (it) – 5 Inch-Worm in Place – 10 Scapular Pull-Ups Mobility – 1 min Puppy Pose Lat Stretch e/s – 1 min Calv Stretch e/s Strength Negative Pull-Up (5 sets of 5 reps with 5 sec descent) [...]

Posted by Emanuel Erlewein on Juli 31, 2021 in WOD-Post

WoD – 20210731 Warm-up Warm-up Every 90 sec for 9 min – 200m Row – 20 Front Squats (2 rds Stick, then BB) – 10 Slo-Motion S2OH (2 rds Stick, then BB) Mobility – 1 min T-Spine Box Stretch – 1 min Prone Chest Stretch e/s Workout Metcon (Time) "Panic Breathing" For Time, with a [...]

Posted by Emanuel Erlewein on Juli 30, 2021 in WOD-Post

WoD – 20210730 Warm-up Warm-up 3 rounds – 10 Cal Row – 10 BB Good Morning – 10 Single Leg Glute Bridge e/s – 10 Sumo Deadlfts (Sumo DL High Pulls in 3rd round) Mobility 2 rounds – 10 Wall Tap Hip Hinge – 10 Straddle Lifts e/s Strength Sumo Deadlift (3 sets of 10) [...]

Posted by Emanuel Erlewein on Juli 29, 2021 in WOD-Post

WoD – 20210729 Warm-up Warm-up Mobility – 1 min Sumo Squat Stretch – 1 min Knight Stretch e/s Strength Front Squat (5 sets of 5) Build towards a heavy set of 5, without failing. Front Foot Elevated Front Rack Split Squats (3 sets of 8-10 each side) Workout Metcon EOMOM 12 min odd: 10 Toes [...]

Posted by Emanuel Erlewein on Juli 28, 2021 in WOD-Post

WoD – 20210728 Warm-up Warm-up 2 rounds – 400m Run – 12 Downward Dog Heal Raises into – 8 Pike Push-Ups – 12 Plate G2OH (10/15kg) into – 8 Plate S2OH Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 min – 1000m Run (1 lap) – 50 Power Snatch @30/40kg – 100 Air Squats [...]

Posted by Emanuel Erlewein on Juli 27, 2021 in WOD-Post

WoD – 20210727 Warm-up Warm-up For 9 min – 10 Cal Row – 10 (scaled) Push-Ups -> should feel really easy! – 10 Air Squats – 2 Wall Walks Strength Three movements performed as one giant set, directly moving from movement to movement. Seated Single Dumbbell Press (3-4 sets of 8 each side) Single DB [...]

Posted by Emanuel Erlewein on Juli 26, 2021 in WOD-Post

WoD – 20210726 Warm-up Warm-up – 3 min easy-moderate row – then – 3 rounds @stick or BB – 3 Clean Deadlift – 3 Muscle Clean – 3 Power Clean – 3 Front Squat – 3 Squat Clean Mobility – 1 min Dragon Stretch w/ elevated Knee e/s – 1 min Puppy Pose w/ Lat [...]

Posted by Emanuel Erlewein on Juli 24, 2021 in WOD-Post

WoD – 20210724 Warm-up Warm-up For 10 min – 10 Air Squats (from 5:00 on: Wallballs) – 10 alt. DB Snatch @very light weight (focus on transition) – 10 DB strict Press e/s – 30 sec Samson Stretch e/s – 30 sec Downward Facing Dog Workout Metcon (5 Rounds for reps) As a team of [...]