Posted by Emanuel Erlewein on Okt 05, 2021 in WOD-Post

WoD – 20211005 Warm-up Warm-up 3 rounds – 15/12 Cal Row – 30 Knees High (it) – 15 American KB Swings Mobility – 60 sec banded Lat Stretch – 60 sec Half Split e/s Workout Metcon (Time) Every 5min for 30min (6 rounds) – 400 m Run – 6 DB Clean and Jerks e/s @22.5/15kg [...]

Posted by Emanuel Erlewein on Okt 04, 2021 in WOD-Post

WoD – 20211004 Warm-up Warm-up 3 rounds – 15/12 Cal Echo Bike – 15 Glute Bridges – 15 Air Squats – 15 Banded Lateral Walks e/d Mobility – 5 90-90 Hip Flow with Extension e/s – 10 Warrior Squats e/s Strength Front Squat (5 sets of 3) Performed @102-107% of weight used on 21.09. Rest [...]

Posted by Emanuel Erlewein on Okt 03, 2021 in WOD-Post

WoD – 20211003 Warm-up Warm-up For 9 min – 12/9 cal Row – 12 Russian KB Swings – 12 Med-Ball Squat Cleans – 15 sec Hollow Hold Mobility – 45 sec World’s Greatest stretch e/s – 45 sec Prone Chest Stretch e/s Workout Metcon As a team of 2 AMRAP 30 min – 50/42/35 cal [...]

Posted by Emanuel Erlewein on Okt 02, 2021 in WOD-Post

WoD – 20211002 Warm-up Warm-up 0:00-4:00 – Run 200m – 6 Scapular Pull-Ups – 8 Scapular Push-Ups – 10 Air Squats – then – 4:00-8:00 – 12 Deadlift – 9 Hang Power Cleans – 6 STOH Mobility – 1 min Cat Cow – 1 min Knight Stretch e/s Workout Metcon (Time) "Seedy" For Time (with [...]

Posted by Emanuel Erlewein on Okt 01, 2021 in WOD-Post

WoD – 20211001 Warm-up Warm-up For 9 min – 10 Burpee – 10 Scap Push-Ups – 10 Plate GTOH Mobility 2 rounds – 45 sec (Box) Puppy Pose – 45 sec Wall Hinge Strength Power Snatch (5 sets of 3) Build in weight across sets. No touch and go. Workout Metcon (Time) 21-18-15-12-9 – Hang [...]

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

WoD – 20210930 Warm-up Warm-up For 7 min – 7 cal row – 7 Power Clean – 7 Back Rack Elbow Rotations – 7 Beatswings Mobility – build to workout weight for Power Cleans and Deadlifts Workout Metcon (Time) 3 rounds – 21 Wallballs @6/9 kg – 15 Sit-Ups – 9 Power Cleans @55/80 kg [...]

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

WoD – 20210929 Warm-up Warm-up EMOM 9 min 1.min: 9-12 Burpees (steady pace with at least 10 sec left) 2.min: 16 alt. light DB Snatches (it) 3.min: 8 Slow-Mo Air Squats (each rep should take around 6 seconds) Mobility 2 rounds – 30 sec Couch Stretch e/s – 30 sec Dragon Stretch e/s Strength Back [...]

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

WoD – 20210928 Warm-up Warm-up 3 rounds – 100 Single Under – 10 Beatswings – 10 Ring Rows Mobility – 1 min banded Lat Stretch – 1 min Standing Forward Fold Strength Kipping Pull-Up (practice) options: Beatswings, on box, negative starting on top, banded Butterfly Pull-Ups (practice) options: practice butterfly movement- on box, small moevement, [...]

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

WoD – 20210927 Warm-up Warm-up For 8 min – 160m Row – 12 Hollow Rocks – 10 Single-Leg RDL (it) – 8 Push-Ups (sclae to make them easy!) Mobility 2 rounds – 30 sec Samson Stretch e/s – 30 sec Butcher Block Stretch Strength EMOM 12 min 1.min: max strict HSPU 2.min: 8 Dual KB [...]

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

WoD – 20210925 Warm-up Warm-up For 9 min – 12 Cal Row – 12 Sit-Ups – 12 STOH – 6 Inch Worms Mobility – 45 sec Chest Stretch e/s – 45 sec Tricpes Stretch e/s Strength Push Jerk (4 sets of 3) Building in weight each set without failing. Arnold Press (3 sets of 6-8) [...]