Posted by Emanuel Erlewein on Okt 21, 2022 in WOD-Post

WOD 10/21/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes) 2. Workout Prep3 rds– 50m down and back– 3 Front Squats (empty bar)– 3 Push Press (empty bar)– 3 Thrusters (empty bar)– 3 Up-Downs + Box Step Up e/s Metcon (Time) “I’ll never let go” Freedom (RX’d)– 1000m Run– 75 Thrusters (15/20)– [...]

Posted by Emanuel Erlewein on Okt 20, 2022 in WOD-Post

WOD 10/20/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds–   1 min Machine–   5 Kip Swings– 10 Alternating V-Ups–   5 Clean Deadlifts (empty bar)–   5 Hang Muscle Cleans (empty bar)–   5 Power Cleans (empty bar) 2. Workout PrepWith Partner3 rds– 5 Synchro T2Bs– 2 Power Cleans (each/ build up [...]

Posted by Emanuel Erlewein on Okt 19, 2022 in WOD-Post

WOD 10/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up-into-AMRAP 6– 30 sec Single-Unders (slow)– 20 sec Single-/Double-Unders (mod)– 10 sec Single-/Double-Unders (fast)–   5 Wall-Balls (focus on arm cycling)–   5 World’s Greatest Stretch (each side) 2. Workout Prep1 rd– 20 Single-/Double-Unders–   5 Wall-Balls (regular height)– 20 Single-/Double-Unders–   5 Wall-Balls [...]

Posted by Emanuel Erlewein on Okt 18, 2022 in WOD-Post

WOD 10/18/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Banded 7’s Warm-Up-into-AMRAP 6– 30 sec Row– 10 sec Handstand-Hold– 10 Kip-Swings– 10 Plate Overhead-Presses– 10 Plate Bent Over Row 2. Workout Prep3 rds– 4/5 cal row– 3 Pull-Ups– 2 Handstand Push Ups (build up to strict handstand push up) Metcon (5 Rounds for reps) „Jack and Rose“  [...]

Posted by Emanuel Erlewein on Okt 17, 2022 in WOD-Post

WOD 10/17/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up-into-3 rds– 30 sec Single/Double-Unders– 5 Dual DB Deadlift (between feet)– 5 Dual DB Hang Snatches– 5 Dual DB Squats 2. Workout Prep2 rds– 10 Double-Unders– 2 Hang DB Snatches (build in weight)– 2 Devils Presses (build in weight)– 2 DB Squat Clean (build [...]

Posted by Emanuel Erlewein on Okt 16, 2022 in WOD-Post

WOD 10/16/2022 Warm-Up Tabata 1 8 rds 20 sec on / 10 sec off – Squats – Bear-Walk Tabata 2 8 rds 20 sec on / 10 sec off – (Single-DB) Overhead-Squat-Hold – Inchworm to Push-Ups Metcon In teams of 2 (YGIG) / TC 30 min Freedom (rx’d)30 rds–   4 Push-Ups–   8 Burpees– [...]

Posted by Emanuel Erlewein on Okt 15, 2022 in WOD-Post

WOD 10/15/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 rds– 1 min Erg of choice– 5 Kipping Knee raises– 5 Inchworms– 10 sec Handstand-Hold 2. Workout Prep3 rds– 3 Toes to Bar– 3 Handstand Push-Ups Metcon (Time) „Sour Punch Straws“ In Teams of 2   Freedom (RX’d)5 rds– 20 sync. Toes to Bar – [...]

Posted by Emanuel Erlewein on Okt 14, 2022 in WOD-Post

WOD 10/14/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (10 mins)-into-Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell  Perform 3-5 reps at each movement  -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 [...]

Posted by Emanuel Erlewein on Okt 13, 2022 in WOD-Post

WOD 10/13/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateAMRAP 10– 1 min erg of choice– 3 Up-Downs– 5 Single Arm DB-Thrusters e/s (lightweight)– 5 Box Step Ups e/s 2. Workout Prep2 rds w/ Partner– 6 alt. V-Ups e/s (while partners hold a plank)– 2 Synchro Burpee Box Jump Overs (sync.: chest on floor, stand on other side of [...]

Posted by Emanuel Erlewein on Okt 12, 2022 in WOD-Post

WOD 10/12/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2:00 Bike/Ski/Run (Build in pace every 30 seconds)-into-3 rds– 30 Single Unders– 10 Single-KB Suitcase Deadlifts e/s– 10 Single-KB (Single Arm) Up Right Row e/s 2. Workout Prep3 rds– 10 Double Unders–   1 Clean (build in weight)– 4/5 cal Bike/Ski or run (equal time) Metcon (AMRAP [...]