Posted by Emanuel Erlewein on Sep 17, 2021 in WOD-Post

WoD – 20210917 Warm-up Warm-up For 9 min – 1 min Bike or Rope skipping – 12 Walking Lunges -> Jumping Lunges – 12 Air Squats – 8 Scap Pull-Ups -> Beatswings Mobility 2 Rounds – 10 slow-motion Banded Passthroughs – 10 Russian Baby Makers Skill Every 2:30 for 15 min Beginner Option – 1 [...]

Posted by Emanuel Erlewein on Sep 16, 2021 in WOD-Post

WoD – 20210916 Warm-up Warm-up For 10 min – Run 1 Lap around building complex – then (with stick or BB)- – 3 Clean Deadlift – 3 Hang Muscle Cleans – 3 Front Squats – 3 STOH Mobility – 1 min Weighted Ankle Stretch – 10 BB Front Rack Rotations e/s Strength Clean and Jerk [...]

Posted by Emanuel Erlewein on Sep 15, 2021 in WOD-Post

WoD – 20210915 Warm-up Warm-up EMOM 12 min 1.min: 200/150m Row 2.min: 200m Run 3.min: 5 Inchworms + 5 Scap Push-Ups Workout Metcon (Time) 6 Rounds – 500/400m Row – 400m Run – 20 Push-Ups Time Cap: 30:00 min Score: Time. Add 1 second to the time cap for every rep (or 50m) missing. Post-WoD [...]

Posted by Emanuel Erlewein on Sep 14, 2021 in WOD-Post

WoD – 20210914 Warm-up Warm-up 3 rounds – 8 Single KB Snatches e/s – 8 Single KB STOH e/s – 8 Single Lunges e/s (rd2: Goblet Lunges, rd3: KB OH) – 8 Burpees Mobility – 45 sec Lat Prayer Stretch e/s – 45 sec Wall Hinge Strength KB Complex (3-4 rounds) KB Complex (which has [...]

Posted by Emanuel Erlewein on Sep 13, 2021 in WOD-Post

WoD – 20210913 Warm-up Warm-up For 9 min – 20 Jumping Jacks – 12 alt. DB Snatches (light weight!) – 12 Air Squats -> Back Squats – 12 Single Leg Glute Bridge e/s Mobility 2 rounds – 30 sec Wall Twist e/s – 30 sec Couch Stretch Strength Back Squat (4 sets of 10) Add [...]

Posted by Emanuel Erlewein on Sep 11, 2021 in WOD-Post

WoD – 20210911 Warm-up Warm-up Run 1 Lap around building complex – then – 2-3 rounds (stick or BB) – 10 Muscle Cleans – 10 Front Squats – 10 STOH – 3 Wall Walks Mobility – 10 Cat-Cow – 10 BB Front Rack Rotations e/s Strength Squat Clean and Jerk (5-3-3-1-1) Build in weight each [...]

Posted by Emanuel Erlewein on Sep 10, 2021 in WOD-Post

WoD – 20210910 Warm-up Warm-up For 8 min – 8 Air Squats – 8 Sumo Deadlifts w/ BB – 8 Box Jumps Step Down – 8 Strict Press w/ BB Mobility – 1 min Samson Stretch – 1 min Puppy Pose Strength Front Squat (3 sets of 5) Perform 3 sets of 5 with the [...]

Posted by Emanuel Erlewein on Sep 09, 2021 in WOD-Post

WoD – 20210909 Warm-up Warm-up – 500/400m Row 3 rounds – 3 Snatch Pull – 3 Power Snatch – 3 OHS – 3 High Hang Power Snatch (Squat in round 2 and 3) – 3 Hang Power Snatch (Squat in round 2 and 3) – 3 Power Snatch (Squat in round 2 and 3) Mobility [...]

Posted by Emanuel Erlewein on Sep 08, 2021 in WOD-Post

WoD – 20210908 Warm-up Warm-up – 2 min of rope skipping – then – 3 rounds – 10 Ring Rows – 10 Single KB Strict Press e/s – 10 Burpee Mobility – 45 sec Supinated Bar Hang (accumulated) – 45 sec Calf Stretch e/s Strength Strict Pull-Up (3 sets of 10) Add weight or use [...]

Posted by Emanuel Erlewein on Sep 07, 2021 in WOD-Post

WoD – 20210907 Warm-up Warm-up 3 rounds – 100 m run – 10 Muscle Snatch w/ Stick or emtpy BB – 8 Overhead Squats – 6 Snatch Balance – 4 Squat Snatch Mobility – 1 min Samson Stretch e/s – 10 Wall Squats Strength Overhead Squat (EMOM 8) EMOM 8 min 8 Overhead Squats Note: [...]