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

WoD – 20210828 Warm-up Warm-up Partner warm-up for 9 min While on partner goes through the three exercises, the other partner rows. Switch after one round. – 5 Inch Worms – 10 Single DB STOH e/s – 10 Burpee Mobility – 10 Downward Dog to Cobra transitions – 45 sec Wall Hinge Workout Metcon (Time) [...]

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

WoD – 20210827 Warm-up Warm-up 3 rounds – 10 cal Row – 10 Lunges e/s – 10 Muscle Cleans (stick/BB) – 10 STOH (stick/BB) Mobility – 10 The world’s greatest stretch e/s – 10 Scorpion Stretch e/s Strength Split Jerk (Every 2 min for 10 min) E2MOM 10 – 3 Split Jerks Note: Building in [...]

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

WoD – 20210826 Warm-up Warm-up – Run 400m – then – 2 rounds – 10 Hollow-to-Arch Rolls – 10 scapular Push-Ups Workout Today’s focus is on moving well and consistent. For a total of 3 rounds, alternate between A and B with 2 min of rest between. Metcon 3 rounds AMRAP 5 min – 12/9 [...]

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

WoD – 20210825 Warm-up Warm-up 3 rounds – 10 Hang KB Snatch it (light weight!) – 30 sec KB OH Hold e/s – 10 Burpee – 5 Inch Worms Mobility – 45 sec Wall Hinge – 45 sec Banded Lat Stretch e/s Strength Working on handstand skills: 3-4 rounds – 5-10 deficit Box Pike HSPU [...]

Posted by Emanuel Erlewein on Aug 24, 2021 in WOD-Post

WoD – 20210824 Warm-up Warm-up For 9 min – 30 Single Unders – 15 Air Squats -> 10 Front Squats w/ Stick or BB – 10 Scapular Pull-Ups Mobility – 45 sec Couch Stretch e/s – 45 sec Frog Stretch – 45 sec Puppy Pose Strength Front Squat (6 sets of 3) Perform ALL 6 [...]

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

WoD – 20210823 Warm-up Warm-up – 500m Row 3 rounds – 3 Snatch Deadlift – 3 High Hang Power Snatch – 3 Hang Power Snatch – 3 Overhead Squats – 3 Squat Snatch Mobility 2 rounds – 10 banded Pass-through – 5 Wall Squats Strength Fitness Bundesliga 21.3 1 Snatch + 1 Hang Snatch (Weight) [...]

Posted by Emanuel Erlewein on Aug 21, 2021 in WOD-Post

WoD – 20210821 Warm-up Warm-up – Run 400m / Row 500m – 10 Scapular Pull-Ups – 10 Scapular Push-Ups – 30 alternating Forward Lunges Mobility 2 rounds – 30 sec Samson Stretch e/s Strength Pull-ups (5 sets of max reps) Scaling: Strict Pull-Ups -> Kipping Pull-Ups -> Very Slow Negative Pull-Ups -> Banded Strict Pull-Ups [...]

Posted by Emanuel Erlewein on Aug 20, 2021 in WOD-Post

WoD – 2021081920 Warm-up Warm-up 3 rounds – 40 Single Unders – 20 Plank Shoulder Taps (it) – 15 Air Squats – 5 Inch Worms Mobility – 10 Downward Dog To Prayer Stretch transitions Strength kipping Handstand Push-Up (5-8 min to practice kipping HSPU) Note: Practice in small sets, focusing on explosive opening of hips. [...]

Posted by Emanuel Erlewein on Aug 19, 2021 in WOD-Post

WoD – 20210819 Warm-up Warm-up For 8 min – 10 One Arm Russian KB Swings e/s – 8 KB Strict Press e/s – 6 Tempo KB Squats (3/3/3/x) Mobility – 10 Schoulder Dislocates w/ Stick – 10 KB Windmills w/ light load e/s (2x 5r./5l.) Strength Turkish Get Up (3-4 sets of 3 unbroken TGU [...]

Posted by Emanuel Erlewein on Aug 18, 2021 in WOD-Post

WoD – 20210818 Warm-up Warm-up – 500/400 m row – then – 2 rounds – 5 Muscle Cleans – 5 Front Squats – 5 Squat Cleans – 5 Strict Press – 5 Push Press – 5 Split Jerks Mobility – 1 min Cat Cow – 1 min Wall Hinge – 1 min Russian Baby Maker [...]