Posted by Emanuel Erlewein on März 09, 2022 in WOD-Post

WOD – 20220309 Warm-up Warm-up 3 rounds – 10 Burpees – 10 Hanging Leg Raises – 10 Tall Kneeling DB Press Mobility – 30 sec Side Bend Stretch e/s – 30 sec Puppy Pose Strength Strict Press (8 min to build to challenging set of 6) Push Jerk (8 min to build to challenging set [...]

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

WOD – 20220308 Warm-up Warm-up 2 rounds – 15 Cal Row – 10 DB Thruster – 10 Ring Rows Workout Metcon Every 5 min for 8 rounds – 500/400m Row or 1200/1000m Bike – 10 strict Pull-Ups – 15 Dual DB S2OH @15/22.5kg Alternate betweeen Row and Bike Scaling: weight and distance (you should have [...]

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

WOD – 20220307 Warm-up Warm-up EMOM 5 – 40 sec of rowing – then – 2 rounds – 10 alt. Spiderman stretch – 10 alt. Knee to opposite elbow in plank – 10 Sit-Ups – 10 staggered-stance Good Mornings (e/s) – 20 jumping Jacks Workout CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps [...]

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

WOD – 20220305 Warm-up Warm-up For 10 Minutes – 30 Double Unders or Single Unders – 10 Beatswings – 10 Hollow Rocks – 10 Pushups – 10m Bear Walk Mobility – 10 Wall Angels – 10 Banded Pass Through e/d – 15m OH Duck Walk Strength 4 Supersets of – 6-8 Seated behind the Neck [...]

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

WOD – 20220304 Warm-up Warm-up 3 rounds – 30 SU/DU – 8/10 cal Row – 5 Hindu Push-Ups – 5 Burpees – 5 Box Jumps – 30 sec Box Shoulder Stretch Workout Metcon EMOM 40 min (8 rounds) 1. 60 Double Unders 2. 4×10 m Dual DB OH Carry @ 2×15/22.5 kg 3. 18/14 cal [...]

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

WOD – 20220303 Warm-up Warm-up EMOM 9 min – 45s on/15s off 1. Bike -> legs only/arms only/normal 2. slow Zombie Squats w/ Stick 3. Power Cleans w/ 3 sec Hold in Catch Mobility – 60 sec dynamic Couch Stretch (e/s) – 60 sec dynamic Pigeon Stretch (e/s) Strength Front Squat (EMOM 10 min 4 [...]

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

WOD – 20220302 Warm-up Warm-up – 4 min of Cardio of choice (preferable run) – then – 3 rounds – 10 Toe Touches – 10 Ring Rows -> 5 strict Pull-Ups – 5 Push-Ups Mobility – 45 sec banded Lat Stretch e/s – 60 sec Puppy Pose Skill 12 min to practice HS Hold and [...]

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

WOD – 20220301 Warm-up Warm-up For 9 min – 5 Medball Squats + 5 Medball Thruster + 5 Wallballs – 10 Beatswings -> kipping straight Leg Raises -> TTB – 3 Hang Power Snatches – 3 Snatch Balance – 3 Squat Snatch Mobility – 10 World’s Greatest Stretch (e/s) – 10 Baby Maker Strength Squat [...]

Posted by Emanuel Erlewein on Feb. 28, 2022 in WOD-Post

WOD – 20220228 Warm-up Warm-up General Warm-Up For 5 min – 30 sec of Jumping Jacks, Mountain Climbers or Burpees – 30 sec of Air Squats – 30 sec of Inch Worms – 30 sec of Cossack Squats – 30 sec of alt. light DB snatches Warm-up Specific Warm-Up For 5 min – 1 Wall [...]

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

WOD – 20220226 Warm-up Warm-up 5 Rounds – 10 cal Row – 8 Light Single-Arm Russian KBS e/s – 6 Push-Up Mobility – 10 Banded Pass-Through e/d – 10 Banded Chest Pull-Apart Strength Bench Press (Weight) Strict Ring Dips (6 sets of 6) Workout Metcon (AMRAP – Reps) "Rep Battle" Competing against a partner for [...]