Posted by Emanuel Erlewein on Sep 29, 2022 in WOD-Post

WOD 09/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 rds (each) 100m Run (Build up to workout pace) -rest 20 seconds between rds- Workout Metcon (AMRAP – Rounds and Reps) "Jonny  Pie" AMRAP 32 In Teams of 2 – A: 20 unbroken [...]

Posted by Emanuel Erlewein on Sep 28, 2022 in WOD-Post

WOD 09/28/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 rds 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 or [...]

Posted by Emanuel Erlewein on Sep 27, 2022 in WOD-Post

WOD 09/27/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 rds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 rds 5/4 Calorie Row 2 Burpee Over Rower Workout Metcon (3 Rounds for reps) <p>"Cherry Pie"<br /><br />Freedom (RX’d)<br />3 rds<br />21-15-9<br />Calorie Row<br />15-12-9<br [...]

Posted by Emanuel Erlewein on Sep 26, 2022 in WOD-Post

WOD 09/26/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 rds 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep Athletes will [...]

Posted by Emanuel Erlewein on Sep 25, 2022 in WOD-Post

WoD 09/25/2022 Warm Up Warm-up Warm-Up Game 3 rds – 10 Cossack-Squats e/s – 10 Waiters-Bow -> KB Good-Mornings – 10 Curtsy-Lunges e/s – 10 Hollow-Rocks Metcon (AMRAP – Rounds and Reps) <p><strong>AMRAP 25 min*</strong><br />25 sync KB Deadlift<br />50 Goblet Lunges (in total, distributed as desired)<br />25 sync KB Snatch<br />50 Burpees (in total, [...]

Posted by Emanuel Erlewein on Sep 24, 2022 in WOD-Post

WoD 09/24/2022 Warm Up Warm-up 3 rds – 30 Jumping Jacks – 8 Ring Rows – 8 Push-Ups – 8 KB Strict Press e/s – 30 sec slow Mountain Climbers (knee touches the elbow on same side) Workout Metcon (3 Rounds for reps) <p>"Pug"</p><p>In teams of 2</p><p>For Time<br />- 21 cal sync row (sync = [...]

Posted by Emanuel Erlewein on Sep 23, 2022 in WOD-Post

WoD 09/23/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight) 3 Bar Facing Burpees Workout Metcon (Time) <p>"Poodle"<br [...]

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) [...]