Posted by Emanuel Erlewein on Mrz 23, 2022 in WOD-Post

WOD – 20220323 Warm-up Warm-up Partner Warm-Up – while one performs one round, the other bikes/rows/skis 3 rounds each – 5 Burpees – 10 alt. light DB Snatches – 10 DB Goblet Squats – 10 DB STOH (5 each side) – 5 Burpees Mobility – 45 sec Pigeon Pose – 10 Baby Makers Workout Metcon [...]

Posted by Emanuel Erlewein on Mrz 22, 2022 in WOD-Post

WOD – 20220322 Warm-up Warm-up For 10 min – 30 sec Jumping Jacks – 30 sec Wall Squats – 30 sec KB Swings – 30 sec Beatswings / bar hang – 30 sec Couch stretch (switch side each round) Mobility Strength Front Squat (EMOM 8 of 3) EMOM 8 min – 3 Front Squats @~75% [...]

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

WOD – 20220321 Warm-up Warm-up 3 rounds – 240m Row – 12 MB Thruster – 8 Pike Push-Up – 60 sec Jump Rope Mobility – 60 sec Supinated Hand Plank Hold (Acc) – 60 sec Wrist Extensors Wall Stretch e/s Strength Handstand Push-ups (Max reps) Handstand Push-Ups A. Practice (~ 10 min) – Wall Walks [...]

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

WOD – 2022MMDD Warm-up Warm-up For 9 min – 1 min Cardio – 10 Medball Cleans – 10 Hollow Rocks – 10 alt. World’s Greatest Stretch it – 10 S2OH Mobility – 45 sec Puppy Pose – 45 sec Pigeon Stretch e/s – 45 sec Side Bend Stretch e/s Strength Clean & Jerk complex (12 [...]

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

WOD – 20220318 Warm-up Warm-up EMOM 9 min 1.min: Burpees 2.min: Russian KB Swings 3.min KB Windmills Mobility 2 rounds – 45 sec Wall Hinge – 45 sec Standing Forward Fold Strength Atlas KB Swing (3-4 sets of 16) Rotational KB Snatch (3-4 sets of 8 each side) Workout Metcon (AMRAP – Rounds and Reps) [...]

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

WOD – 20220317 Warm-up Warm-up For 9 min – 12/9 Cal Row – 6 Hang Power Snatches (stick -> barbell) – 12 Box Step Overs -> Box Jump Overs – 6 strict Press -> Push Press – 12 Walking Lunges (it) – 6 Sumo Deadlift High Pulls Workout Metcon (AMRAP – Rounds and Reps) AMRAP [...]

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

WOD – 20220316 Warm-up Warm-up 2 Rounds – Run 400m – 30 Sit-Up – 20 Plate G2OH @ 10/20kg – 10 Plate Good Morning @10/20kg Strength Romanian DeadLift (RDL) (3 sets of 12) Bulgarian Split Squat (3 sets of 12 each side) Workout Metcon (Time) 4 Rounds – 4 Power Clean 40/60kg – 8 Back [...]

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

WOD – 20220315 Warm-up Warm-up For 8 min – 10 Down Ups – 30 Jumping Jacks – 10 DB strict press Strength Dumbbell Bench Press (4 sets of 8) Ring Rows (4 sets of 10-15) Workout Metcon EMOM 20 min 1.min: 12-16 DB Snatches @15/22.5kg 2.min: 10 target Burpees to 6" 3.min: 16 DB S2OH [...]

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

WOD – 20220314 Warm-up Warm-up For 6 min – 45 sec Rope skipping (start with single unders and move on to double unders) – 10 Air Squats – 5 Scapular Pull-Ups + 5 Beatswings – 5 Strict Press + 5 Push Press + 5 Thruster Mobility – accumulate 60 sec of supinated bar hang – [...]

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

WOD – 20220312 Warm-up Warm-up For 12 min – 60 sec of Run/Bike/Row – 20m Walking Lunges – 10 Beatswings – 5 Inch Worms – then – Challenge of the month: 2 min of stick Burpees Mobility – 45 sec Forearm stretch – 45 sec Pigeon Stretch e/s – 45 sec Prayer Stretch Workout As [...]