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

WOD – 20211111 Warm-up Warm-up 2 Rounds – 10 Deadlifts – 10 Hang Power Cleans – 10 Front Squats – 10 Front Rack Calf Raises (Video folgt) – 10 Strict Press – 10 Burpees over the Bar – 10 Clean & Jerk Mobility – 30 sec Worlds Greatest Strethc e/s – 10 Wall Slides Strength [...]

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

WOD – 20YYMMDD Warm-up Warm-up For 9 min – 15 Russian Swings -> American KB Swings – 8 Hang KB Snatch e/s – 5 KB Strict Press e/s – 10 Russian KB Twists e/s Mobility – 45 sec Forearm Stretch – 10 Walking Forward Folds e/s Strength 3 rounds – 10 Single Arm KB Split [...]

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

WOD – 20211109 Warm-up Warm-up 3 rounds – 15/12 cal Row – 10 Air Squats -> Back Squats – 5 Cossack Squats e/s – 5 Burpee Vertical Jump Mobility – 10 Russian Baby Maker – 1 min Goblet Squat Stretch Strength Back Squat (Every 2 min 1 Back Squat) Every 2 min for 12 min [...]

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

WOD – 20210811 Warm-up Warm-up For 8 min – 30 sec Ergo (Ski/Row/Bike) – 20 Jumping Jacks – 10 Piked Push-Ups – 10 Goblet Squats Mobility – 1 min Weigthed Squat Stretch – 1 min Instep Spine Rotations e/s Workout 5 AMRAPs of 5 minutes with 1 minute rest between. Metcon (AMRAP – Rounds and [...]

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

WOD – 20211106 Warm-up Warm-up 3 rounds – 10 Air Squats -> Wall Balls – 10 Banded Pass Throughs – 5 Power Snatch w/ Stick – 5 Overhead Squats w/ Stick – 5 Hang Squat Snatch w/ Stick – 2 Wall Walks Mobility – 45 sec Couch Stretch e/s – 45 sec Wall Hinge Workout [...]

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

WOD – 20211105 Warm-up Warm-up – 2 min your favorite Cardio – 2 min your 2nd favorite Cardio Then 2 Rounds: – 10 Schwimmer Cycles – 10 Hollow Rocks – 10 Scap Push-Ups – 10 empty BB Cluster Mobility – 60 sec Dragon Stretch e/s – 60 sec Wall Hinge Strength Overhead Squat (4 sets [...]

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

WOD – 20211104 Warm-up Warm-up Rowing prep – 3 sets of 300m row – rest 1 min between sets – Increase pace each set towards goal pace for 5k Workout 5k Row (Time) Max Effort 5k Row This is the start of some progessive rowing. Please note your total time and your 500m average! 2:12/500m [...]

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

WOD – 20YYMMDD Warm-up Warm-up 3 Rounds – 20 Hollow Rocks – 16 Single KB DL (rd1) -> Russian KB Swings (rd2) -> American KB Swings (rd3) – 12 Ring Rows – 8 Scapular Pull-Ups Mobility – 60 sec Half Split e/s – 60 sec Seated Forward Fold Skill Ring Muscle-Up Progression For 15 Minutes, [...]

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

WOD – 20211102 Warm-up Warm-up – 3 min of rowing with 22spm or less – then – 3 rounds – 5 Clean Deadlift – 5 Clean Pull – 5 Power Clean Mobility – 10 Cat-Cow – 45 sec Manual Tricpes Stretch e/s Strength Power Clean (3 sets of 5 touch and go) Building in weight [...]

Posted by Emanuel Erlewein on Nov. 01, 2021 in WOD-Post

WOD – 20211101 Warm-up Warm-up For 9 min – 10 Air Squats -> Front Squats – 10 Single Leg Glute Bridge e/s – 5 Cossack Squats e/s – 5 Burpee Broad Jumps Mobility – 1 min Front Rack Elbow Rotations – 1 min Russian Baby Makers Strength Front Squat (12 min to build to a [...]