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: [...]

Posted by Emanuel Erlewein on Sep. 06, 2021 in WOD-Post

WoD – 20210906 Warm-up Warm-up EMOM 9 min – 50 sec on / 10 sec off – MedBall Thruster – Bent Over KB Row (switch arms after 25 seconds) – American Swings @ light weight Mobility – 1 min weighted Squat Stretch – 1 min Puppy Pose Workout Metcon (Time) Every 10 min of 30 [...]

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

WoD – 20210904 Warm-up Warm-up 2 rounds – 10 Down-Ups – 5 Wall Squats – 10 Muscle Snatch w/ Stick -> BB – 5 Inchworms – 10 BTN Strict Press w/ Stick -> BB – 5 OHS w/ 3 sec pause at bottom w/ Stick -> BB Mobility – 10 T-Spine Rotations e/s – 10 [...]

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

WoD – 20210903 Warm-up Warm-up – 3min of Cardio (Row, Ski, Bike, Run, Rope) – then – 3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Power Clean – 3 Strict Press – 3 Push Press – 3 Push Jerk Mobility – 10 BB Front Rack Elbow Rotations e/s – 45 sec [...]

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

WoD – 20210902 Warm-up Warm-up 3 rounds – 200/150 m row – 5 Single KB OH Lunges e/s – 10 Burpees – 10 Goblet Squats Mobility – 1 min Squat Stretch – 10 Russian Baby Maker Strength Back Squat (3 sets of 12) All 3 sets at the weight from 16.08. + 5-10%. Example: When [...]

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

WoD – 20210901 Warm-up Warm-up 2 rounds – 200 m Run – 10 Beatswings – 10 Ring Rows Mobility 2 rounds – 1 min Shoulder Box Stretch – 45 sec Half Split e/s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 min – 400m Run or 500m Row/Ski or 1000m Air Bike – 20 [...]

Posted by Emanuel Erlewein on Aug. 31, 2021 in WOD-Post

WoD – 20210831 Warm-up Warm-up For 8 minutes – 30 Jumping Jacks – 5 Bent Over IYT’s with DB – 20 Air Squats Mobility 3 rounds e/s – Childs pose into – Cobra into – Downfacing Dog into – Runner Stretch into – Forward Fold into – Plank Strength Strict Press (3 sets of 10) [...]

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

WoD – 20210830 Warm-up Warm-up 3 rounds – 8 Tuck Jumps – 8 Good Mornings @ BB – 8 Pike Push-Ups – 8 Glute Bridges w/ 3 sec hold Mobility – 10 Cat Cow – 45 sec Foward Fold – 45 sec Prayer Stretch Strength Deadlift (EMOM 8 min) After warming up to 60-70% of [...]