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

WOD – 20220218 Warm-up Warm-up 3 rounds – 10 Burpees – 10 Ring Rows – 10 Beatswings – 20-30 sec (banded) support Hold – 20-30 sec supinated Bar Hang Mobility – 45 sec Puppy Pose – 45 sec Chest Stretch e/s Skill Ring Muscle-Up Progression For 15 Minutes, work on your personal position(s) in the [...]

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

WOD – 20220217 Warm-up Warm-up For 9 min – 15 Jumping Jacks – 10 Squats -> Overhead Squats – 10 BTN Press – 5 Snatch Balance – 5 Burpee Vertical Jumps Mobility – 1 min Wieghted Goblet Squat Stretch – 10 BTN Sotts Press Strength Squat Snatch (Weight) Starting around ~60% of 1RM EMOM 3 [...]

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

WOD – 20220216 Warm-up Warm-up For 8 min – 400m Run / 500m Row – 10 Thruster (Stick –> Bar) – 8 Beat Swing –> Knee Raise – 6 Pike Push-Up Mobility – 1 min Scorpion Stretch e/s Workout Metcon (Time) 4 Rounds – 800m Run / 1000m Row – 20 Thruster @15/20kg – 15 [...]

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

WOD – 20220215 Warm-up Warm-up 3 rounds – 1 min Cardio – 10 strict Press – 10 Elbow Rotations e/s – 10 Front Squats Mobility – 1 min Wall Hinge – 1 min Frog Strength Push Jerk (5-5-3-3-1) 5 sets with increasing weight and decreasing reps Workout Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 [...]

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

WOD – 20220214 Warm-up Warm-up For 6 min – Row 6 cal – 6 Forward Lunge e/s – 6 Reverse Lunge e/s – 6 Single DB Strict Press e/s – 6 Scapular Push-Up Mobility – 30 sec Wall Squat Twist e/s – 30 sec Samson Stretch e/s Strength Single DB Overhead Squat (4 sets of [...]

Posted by Emanuel Erlewein on Feb. 12, 2022 in WOD-Post

WOD – 20220212 Warm-up Warm-up 2 Rounds, increasing in weight – 12 Burpee – 9 Single DB OH Lunge e/s – 6 DB Thruster e/s – 9 American KBS – 6 KB Squat Clean e/s Mobility – 30 Wrist Circles e/d – 10 Samson Stretch e/s Workout Metcon (AMRAP – Rounds and Reps) 8 Rounds [...]

Posted by Emanuel Erlewein on Feb. 11, 2022 in WOD-Post

WOD – 20220211 Warm-up Warm-up 3 rounds – 8 Down-Ups – 8 Beat Swings – 8 single DB Strict Press e/s – 8 Hanging Knee/Leg Raises -> TTB Mobility – 10 IYT’s on floor – 10 Wall Angels Strength Strict Press (Build to challenging set of 6) Without failing! Behind The Neck Jerk (EMOM 8 [...]

Posted by Emanuel Erlewein on Feb. 10, 2022 in WOD-Post

WOD – 20220210 Warm-up Warm-up For 7 min – 10 Ring Rows – 10 Down-Ups – 10 Pike Push-Ups – 10 Cals of choice – 30 sec Single Unders/Double Unders Workout Metcon (Calories) Every 5 min for 40 min (8 rounds) A. – 9 Strict Pull-Ups – 15 Burpees – 21 Double Under – max [...]

Posted by Emanuel Erlewein on Feb. 09, 2022 in WOD-Post

WOD – 20220209 Warm-up Warm-up 3 rounds – 30 Jumping Jacks – 5 Tempo Air Squats 3/3/3/0 – 10 Push ups Mobility 2 rounds – 45 sec Butterfly – 45 sec Pigeon e/s Strength Front Squat (3 sets of 7 @65%+) Front Rack Reverse Lunge (3 sets of 6 each side) Workout Metcon (Time) – [...]

Posted by Emanuel Erlewein on Feb. 08, 2022 in WOD-Post

WOD – 20220208 Warm-up Warm-up ‚3 Rounds – 100 Single Under – 12 Sit-ups – 10 Ring Rows Mobility – 2 min Puppy Pose – 2 min Couch Stretch e/s Strength A. 10 min to work on Pull up progressions – strict/kipping/butterfly B. 6 min to work on BMU – Jumping, banded, capacity Workout Metcon [...]