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

WoD – 20210817 Warm-up Warm-up 3 rounds – 8 Burpees – 10 Single Leg Jump Double Taps e/s – 12 Single Leg Glute Bridges e/s Mobility – 1 min Couch Stretch e/s – 1 min Puppy Pose Workout Metcon 4 Rounds 90 sec each – 30 sec rest 1. Echo Bike 2. Target Burpees 3. [...]

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

WoD – 20210816 Warm-up Warm-up For 7 min – 200m Jog / 250m Row – 10 Scapluar Pull-Ups – 14 Dual DB STOH (it) (light & controlled) – 18 Air Squats Mobility – 60 sec Back Rack Elbow Rotation – 60 sec Weighted Squat Stretch (Like Goblet Ankle Stretch, but w/ BB) Strength Back Squat [...]

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

WoD – 20210814 Warm-up Warm-up EOMOM 12 min (~50 sec on, ~10 sec off) 1.min: Echo Bike 2.min: Air Squats 3.min: Ski Erg 4.min: Floor Press @BB Mobility – 1 min Scorpioin Stretch (dynamic, switching between sides) – 10 Cat Cow (it) Strength Bench Press (5 sets of 8) Feel free to build in weight [...]

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

WoD – 20210813 Warm-up Warm-up – 5 min on ergometer of choice (bike/ski/row) – then – 3 rounds (stick/BB) – 3 Snatch Deadlift – 3 Snatch High Pull – 3 Power Snatch – 3 BTN Snatch Grip Push Jerk Mobility – 10 banded Pass-through – 45 sec banded Lat Stretch e/s Strength Paused Power Snatch [...]

Posted by Emanuel Erlewein on Aug. 12, 2021 in WOD-Post

WoD – 20210812 Warm-up Warm-up For 10 min – 10 Cal Row – 10 Elbow Rotations (it) – 10 Front Squats (stick/BB) – 20-30 sec Wall-Sit Mobility – 5 90-90 Hip Flows with extension e/s – 10 Russian Baby Maker Strength Front Squat (4 sets of 4) After warming up, perform 4 sets of 4 [...]

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

WoD – 20210811 Warm-up Warm-up – Run 1 Lap around building complex 2 rounds – 20 Glute Bridges – 20 Banded Good Mornings – 40 Single Under Strength Deadlift (4 sets of 15) After warming up, same weight through-out all 4 sets. Rest exactly 90 sec between sets. Workout Metcon (Time) – Run 2 Laps [...]

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

WoD – 20210810 Warm-up Warm-up 3 Rounds – 6 Burpees – 8 Strict Press with stick/Barbell – 10 Front Squats with stick/Barbell – 12 Mountain Runner e/s Mobility – 10 Dead Bugs e/s – 10 Bird Dog e/s Strength 5 Rounds – 30 sec hanging Leg Raises into – 30 sec hanging Flutter Kicks * [...]

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

WoD – 20210809 Warm-up Warm-up 3 Rounds – 6 Clean Deadlifts – 12 Tuck Jumps – 6 Muscle Cleans – 12 Forward Lunges it – 6 Power Cleans – 12 Hollow Rocks Mobility – 1 min alt. Front Rack Rotations – 1 min Dragon Stretch e/s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 [...]

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

WoD – 20210808 Warm-up Warm-up 3 rounds – 10 Russian KB Swings – 10 Air Squats – 10 Burpees Strength 3 rounds – 30 sec Wall Sit into – 10 "A" Squats Workout Metcon (AMRAP – Reps) 5 sets AMRAP 3 min – 20 Russian KB Swings – 20 Goblet Squats – Max Cal Row [...]

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

WoD – 20210807 Warm-up Warm-up – Run 1 Lap around Building Complex 3 rounds – 8 Beatswings – 10 DB Bent over row Mobility – 1 min Wall Hinge with elbows on wall – 1 min Half Split e/s Workout Metcon (AMRAP – Reps) AMRAP 30 min Partner A: 400 m Run – in meanwhile [...]