Posted by Emanuel Erlewein on Okt. 19, 2021 in WOD-Post

WOD – 20211019 Warm-up Warm-up For 7 min – 20 Mountain Runner – 15 banded Face Pulls – 10 Warrior Squats it – 5 Burpee Broad Jumps Strength EMOM 12 min odd: 6-10 Ring Dips even: 6-10 strict T2B Workout Metcon (AMRAP – Rounds and Reps) AMRAP 20 min – 5 HSPU – 10 Renegade [...]

Posted by Emanuel Erlewein on Okt. 18, 2021 in WOD-Post

WOD – 20211018 Warm-up Warm-up EMOM 8 min odd: 4 Muscle Cleans + 4 Front Squats + 4 Strict Press even: 4-5 Downward Dog to Plank* *Hold each position for 5 sec. Mobility – 1 min rus. Baby Maker – 1 min Medball Shoulder Stretch Strength Squat Clean and Jerk (12 min to build to [...]

Posted by Emanuel Erlewein on Okt. 16, 2021 in WOD-Post

WoD – 20211016 Warm-up Warm-up "Life is full of surprise. When revealed, the unexpected can be the greatest gift which life can provide" – Lincoln Patz Mobility – 60 sec banded Lat Stretch e/s – 60 sec Dragon e/s Workout Metcon (Time) As a team of 2 A. 1k run (together) – rest 5 min [...]

Posted by Emanuel Erlewein on Okt. 15, 2021 in WOD-Post

WoD – 20211015 Warm-up Warm-up EMOM 9 min – 45 sec on / 15 sec off 1.min: Row 2.min: Hanging Knee Raises -> Leg Raises 3.min: OH Lunges w/ Stick -> BB Mobility – 60 sec Dragon Stretch e/s – 60 sec Wall Hinge Strength Overhead Squat (10 min to build to a daily 5RM) [...]

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

WoD – 20211014 Warm-up Warm-up For 9 min – 8 lateral Box Step ups e/s – 10 KB Deadlift into 10 KB Swings – 8 Cyclist (Goblet) Squats – 10 Hollow Rocks Mobility – 1 min Scorpion Stretch – 1 min Goblet Squat Stretch Strength 3-4 rounds – 14 Atlas KB Swings (it) – 3 [...]

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

WoD – 20211013 Warm-up Warm-up 4 rounds – 30 SU/DU – 7 Piked Push-Ups – 7 banded Pull Aparts – 1 Wall Walk Mobility – 45 sec backwards Shoulder Circles – 45 sec lat. Prayer Stretch e/s – 45 sec Cat-Cows Strength Handstand Push-ups (5 sets of 5) Performed at your highest skill level, including: [...]

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

WoD – 20211012 Warm-up Warm-up 4 rounds – 30 SU/DU – 7 Piked Push-Ups – 7 banded Pull Aparts – 1 Wall Walk *Depending on your skill level. Mobility – 45 sec backwards Shoulder Circles – 45 sec lat. Prayer Stretch e/s – 45 sec Cat-Cows Strength Back Squat (5 sets of 5) Performed at [...]

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

WoD – 20211011 Warm-up Warm-up For 8 min – 8/10 cal Echo Bike – 8 Box Step Over – 8 Muscle Clean @BB Mobility – 60 sec dynamic Samson Stretch e/s – 60 sec dynamic Calv Raises with 5 sec descend Workout Metcon EMOM 30 min 1. 12/9 cal Echo Bike (max. 45 sec) 2. [...]

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

WoD – 20211009 Warm-up Warm-up For 9 min Partner A on Echo Bike while Partner B goes through 1 round of: – 16 Air Squats – 8 Beatswings – 2 Wall Walks Mobility – 10 Wall Slides – 10 Downward Dog to Cobra Workout Metcon (Time) – 100/85/70 Cal Echo Bike – 100 Dual DB [...]

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

WoD – 20211008 Warm-up Warm-up 3 rounds – 200 m run – 10 Sumo KB Deadlift – 5 no step Burpees – 10 KB Good Mornings – 1 TGU e/s Mobility – 60 sec dynamic Instep Hamstring Stretch e/s – 60 sec Glute Stretch e/s Strength Deadlift (3 sets of 18) Perform each set in [...]