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

WoD – 09/10/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />1:00 Row<br />1:00 Run<br />10 Alternating V-Ups<br />10 Bird Dogs<br />3 Sandbag Deadlifts<br /><br />2. Workout Prep<br />3 sets:<br />50&nbsp;m Run (Workout pace)<br />3 Toes to Bar<br />1 Power Clean (build in weight)</p> Workout Metcon (10 Rounds for reps) <p>"Going [...]

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

WoD – 09/09/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :45 sec Assault Bike 3 inch worms :10 sec HS Hold 5 Handstand Push ups (box) 2. Workout Prep 1 set (with partner) 20-sec Assault Bike (each/ at workout pace) 3 Strict Handstand Push ups (each) Workout Metcon (Time) [...]

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

WoD – 09/08/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />1:00 Machine<br />5 Deadlifts (empty bar – build across sets)<br />5 Strict Press (empty bar – build across sets)<br />10 Front Squats with Stick (empty bar – build across sets)<br /><br /><br />2. Workout Prep<br />With partner<br />2 sets:<br />3 [...]

Posted by Emanuel Erlewein on Sep 07, 2022 in WOD-Post

WoD – 09/07/2022 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 [...]

Posted by Emanuel Erlewein on Sep 06, 2022 in WOD-Post

WoD – 09/06/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry<br />-into-<br />3 sets:<br />30 sec row<br />5 World’s Greatest Stretch (each side)<br />30 sec run (1 lap around parking slots)<br />5 updowns to seal pose<br /><br /><br />2. Workout Prep<br />1 set:<br />100m Run (workout pace)<br />6/4 Calorie Row</p> Workout [...]

Posted by Emanuel Erlewein on Sep 05, 2022 in WOD-Post

WoD – 09/05/2022 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 (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a Stick or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch [...]

Posted by Emanuel Erlewein on Sep 04, 2022 in WOD-Post

WoD – 09/04/2022 Warm Up Warm-up <p><strong>For 8 min</strong><br />- 200/150m Row<br />- 10 Ring Rows<br />- 10 Air-Squats (Arms in Overhead position)<br />- 20-30 DU/SU<br />- 10 Push-Ups</p> Workout Workout Metcon (Time) <p><strong>Sunday Fun-Yay</strong></p><p> </p><p><strong>For Time:</strong></p><p><strong>Buy-In:</strong><br />- 1600/1200m Row</p><p><strong>3 rounds</strong><br />- 10 strict Pull-Ups<br />- 75 DU/SU<br />- 20 Air-Squats</p><p><strong>3 rounds</strong><br />- 20 Push-Ups<br />- [...]

Posted by Emanuel Erlewein on Sep 03, 2022 in WOD-Post

WoD – 09/03/2022 Warm Up <p><strong>3 rounds</strong><span style="display: none;"> </span><br />- 2 minute Run<br />- 10 BB Overhead Squat; increase weight each rd.<br />- 10 Walking Lunges<br />- 10 Scapular Pull-Ups<br />- 10 Beat Swings</p><p>Remember to warm up on the Overhead Squats before starting the workout.</p> Workout Bull (Time) Two rounds for time of: 200 [...]

Posted by Emanuel Erlewein on Sep 02, 2022 in WOD-Post

WoD – 09/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty bar) 3 Push Press (empty bar) 3 Thrusters (empty bar) 3 Worlds Greatest Stretch 2. Workout Prep 3 sets: 20 second Row [...]

Posted by Emanuel Erlewein on Sep 01, 2022 in WOD-Post

WoD – 09/01/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />30-second Cardio<br />5 V-Ups<br />30-second Cardio<br />4 Box Get Overs (30/24)<br /><br /> Workout Metcon <p><br /><br /><strong>Freedom (RX’d)</strong><br /><br /><strong>EMOM 35 min*</strong><br />1. Ski<br />2. V- Ups<br />3. Echo Bike<br />4. Burpee Box Jumps&nbsp; (24/20)<br />5. Rest</p><p>*work for [...]