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 [...]

Posted by Emanuel Erlewein on Okt 30, 2021 in WOD-Post

WOD – 20211030 Warm-up Warm-up For 9 min – 12 Down-Ups –> Burpees – 12 Squat to Heel Raise –> Jumping Squats – 8 Beatswings – 8 Scaled Push-Ups (one step down from your normal scale) – 8 Med-Ball Squat Cleans Mobility – 45 sec Downward Dog Calf Stretch e/s – 45 sec Pigeon Pose [...]

Posted by Emanuel Erlewein on Okt 29, 2021 in WOD-Post

WOD – 20211029 Warm-up Warm-up 2 rounds – 500 m Row/1000 m Bike/500 m Ski – 15 Sit ups – 10 Push ups – 10 Jumping Squats Mobility 5 min of "rolling" using a foam roller or lacrosse ball Workout Metcon (Time) 3 rounds – 20 American KB Swings @16/24kg – 20 Goblet Squats – [...]

Posted by Emanuel Erlewein on Okt 28, 2021 in WOD-Post

WOD – 20211028 Warm-up Warm-up EMOM 9 min 1.min: 12-15 Down-Ups 2.min: 9-12 Barbell Good Mornings 3.min: 3-6 Inch Worms Mobility – 45 sec Half-Kneeling Hamstring Stretch e/s – 10 Kneeling T-spine rotations e/s Strength Deadlift (1 rep every 30 sec for 10 min) Every 30 sec for 10 min (20 sets) – 1 Deadlift [...]

Posted by Emanuel Erlewein on Okt 27, 2021 in WOD-Post

WOD – 20211027 Warm-up Warm-up For 9 min – 15/12 Cal Row – 10 Ring Rows – 30 sec Wall Sit Mobility – 10 DB Walking Deadlifts e/s (light weight!) – 10 Single DB Sotts Press e/s (light weight!) Workout Metcon (Time) – 100/85 cal Row – 50 Dual DB Box Step Over @2×15/22.5kg – [...]

Posted by Emanuel Erlewein on Okt 26, 2021 in WOD-Post

WOD – 20211026 Warm-up Warm-up 5 min Cardio (Run, Row, Ski, Bike, Rope, Burpee, …) 3 rounds – 10 Scapular Push-ups – 10 Dual DB Strict Press – 10 DB Bent over Row Mobility – 60 sec Puppy Dog – 60 sec Cobra Strength Push Press (8 min to build to a daily 4RM) Shoulder [...]

Posted by Emanuel Erlewein on Okt 25, 2021 in WOD-Post

WOD – 20211025 Warm-up Warm-up 3 rounds – 20/15 Cal Row – 10 Split Squats e/s – 5 Pike Push-ups Mobility 2 rounds – 30 sec (Twisted) Lizard e/s – 10 Wall Squats Strength Back Squat (3 sets of 3) Performed at 102-107% of weight used on 12.10. Rest 2-3 min between sets. Back Rack [...]

Posted by Emanuel Erlewein on Okt 23, 2021 in WOD-Post

WOD – 20211023 Warm-up Warm-up For 12 min – as a team of 2 Partner A: – Row Partner B: – 3 Deadlift + 3 Hang Power Clean + 3 STOH – 9 Glute Bridge – 9 Burpee Mobility – 10 Pass-Through in e/d – 5 World’s Greatest stretch e/s – 10 Wall Squats Workout [...]