Posted by Emanuel Erlewein on Okt 11, 2022 in WOD-Post

WOD 10/11/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*3 rds– 30 sec Row (Only legs)– 30 sec Row (Only arms)– 30 sec Row (Regular) 2. Workout Prep2 rds– 4/5 cal Row (build in pace)– 5 Push-UpsRest 30 seconds between sets Metcon (Time) „Warheads“ Freedom (RX’d)40-30-20-10– Push-Ups– cal row * Female cal row 32-24-16-8   Independence32-24-16-8– Push-Ups– cal [...]

Posted by Emanuel Erlewein on Okt 10, 2022 in WOD-Post

WOD 10/10/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 rds– 30 sec Jumping-Jacks–   5 Kip Swings + 3 Pull Ups–   8 x (1 Squat + 1 Box Step Up)– 10 alt. DB-Snatches i/t 2. Workout Prep2 rds– 4 Chest to Bar– 5 Squats + 4m Walking-Lunges– 4 Alt. DB-Snatches i/t (build in [...]

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

WOD 10/09/2022 Warm-Ups For 9 min – 200m run – 12 Box Step-Overs i/t – 12 (Goblet) Reverse-Lunges i/t – 12 Russian-Swings – 12 Hollow-Rocks Metcon (8 Rounds for reps) Every 2:30 min for 20 min (8 rds) – 6 Cross V-Ups e/s – 12 KB Swing-Squats (alt.: Single-KB Squat-Cleans) – 18 Box Jump-Overs Accessory [...]

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

WOD 10/08/2022 Warm-Up 1. Movement Prep/Activation and Increasing Heart Rate Bring Sally Up w/ Burpees then 3 rds* – 15 PVC Pass Throughs – 10 PVC Push Snatch Push Press – 5 PVC Overhead Squats – 5 Worlds greatest stretch (e/s) *can increase BB/weight in 2. & 3. rd 2. Workout Prep 3 rds – [...]

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

WOD 10/07/2022 Warm-Up A. Tabata (20 sec on/10 sec off; 4 rds each exercise) – Row (~70% effort; w/ loose straps) – Side-Plank (switch sides every rd) B. Tabata (20 sec on/10 sec off; 4 rds each exercise) – Cossack-Squats (switch sides every rd) – Samson-Stretch (switch sides every rd) Workout Metcon (21 Rounds for [...]

Posted by Emanuel Erlewein on Okt 06, 2022 in WOD-Post

WOD 10/06/2022 Warm-Up Banded 7’s 3 rds – 1:00 Jump Rope – 3 Deadlifts + 3 Cleans (slightly increase weight) – 1 shuttle run (practice turns) 2. Workout Prep 1 rd – 1 Full Shuttle Run (70% of projected effort) – 1 Clean Workout Metcon (8 Rounds for reps) <p>"You Really Are"<br /><br />Freedom (RX’d)<br [...]

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

WOD 10/05/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell&nbsp;</li><li>Perform 3-5 reps at each movement&nbsp;</li></ul><p>-into-<br />3x High Hang Cleans + 3x Hang Cleans + 3x Cleans (PVC or Empty Barbell)</p><ul><li>5 minutes (This is [...]

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

WOD 10/04/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*</p><p>AMRAP 8<br />- 30 sec Row<br />- 3 Dual-DB Burpee Deadlifts<br />- 3 Dual-DB Hang Snatches<br />- 5 Bird Dogs<br />- 5 Deadbugs<br /><br />2. Workout Prep<br />1 rd<br />- 4/5&nbsp;cal&nbsp;Row<br />- 2 Devils Presses</p> Workout Metcon (Time) <p>"What I See"<br /><br />Freedom (RX’d)<br />27-21-15-9<br [...]

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

WOD 10/03/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell&nbsp;</li><li>Perform 3-5 reps at each movement&nbsp;</li></ul><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes (This is [...]

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

WOD 10/02/2022 Warm-Up EMOM 12 1. min.: Down-Ups 2. min.: MedBall Squat-Cleans 3. min.: Row Metcon (3 Rounds for reps) <p>3 rds<br />45 sec on / 15 sec off<br />1. min.: Row (for cal)<br />2. min.: Slam-Balls<br />3. min.: (Side-) Plank*<br />4. min.: Burpee Shuttle-Sprints<br />5. min.: Wall-Balls<br /><br />rest 3 min between rds.<br /><br [...]