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

WoD 09/22/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min Amrap:<br />:30 sec Row<br />5 Box Step Ups (each side)<br />5 Abmat Sit Ups<br />2 Devil-Presses (light)<br /><br />2. Workout Prep<br />2 sets:<br />4 Synchro Wall Ball Sit Ups<br />2 Synchro Box Jumps<br />1 Devil-Press (each athlete) (build in weight)</p> Workout [...]

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

WoD 09/21/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC [...]

Posted by Emanuel Erlewein on Sep. 20, 2022 in WOD-Post

WoD 09/20/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3 sets:<br />100m Run Or 8/6 Calorie Bike<br />5 inch worms<br />10-second Handstand Hold<br />:30 sec Jump Rope<br /><br /><br />2. Workout Prep<br />1 set:<br />100m Run Or 8/6 Calorie Bike<br />10 Double Unders<br />1 Wall Walk</p> Workout Metcon (3 Rounds for reps) [...]

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

Mayhem Affiliate 09/19/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch [...]

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

WoD – 09/18/2022 Metcon (Time) <p>"Hero Roll"<br /><br />Freedom (RX’d)<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (155/105)<br />Partner Holds Double Kettlebell Front Rack (2×53/2×35)<br /><br />(Kg Conv: BP 70/48, KBs 24/16)<br /><br />Independence<br />Teams of 2<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (135/95)<br />Partner Holds Double Kettlebell Front Rack (2×35/2×25)<br />(KG conv: BP 61/43, KBs 16/11)<br />&nbsp;<br />Liberty<br [...]

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

WoD – 09/17/2022 Warm Up Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans [...]

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

WoD – 09/16/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump Overs (build in [...]

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

WoD – 09/15/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second Row (workout pace) 40 second Row (easy/recovery) Workout Metcon (Checkmark) "Spider Roll" Freedom (RX’d) Every minute (20:00) 200m/175m Row Independence [...]

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

WoD – 09/14/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe [...]

Posted by Emanuel Erlewein on Sep. 13, 2022 in WOD-Post

WoD – 09/13/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to parallel 3 Up Downs + Jumping Pull up 2. Workout Prep 2 sets: 10 Double Unders 5 GHD’s 2 Burpee Pull-ups Workout [...]