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

WoD – 20211013 Warm-up Warm-up 4 rounds – 30 SU/DU – 7 Piked Push-Ups – 7 banded Pull Aparts – 1 Wall Walk Mobility – 45 sec backwards Shoulder Circles – 45 sec lat. Prayer Stretch e/s – 45 sec Cat-Cows Strength Handstand Push-ups (5 sets of 5) Performed at your highest skill level, including: [...]

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

WoD – 20211012 Warm-up Warm-up 4 rounds – 30 SU/DU – 7 Piked Push-Ups – 7 banded Pull Aparts – 1 Wall Walk *Depending on your skill level. Mobility – 45 sec backwards Shoulder Circles – 45 sec lat. Prayer Stretch e/s – 45 sec Cat-Cows Strength Back Squat (5 sets of 5) Performed at [...]

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

WoD – 20211011 Warm-up Warm-up For 8 min – 8/10 cal Echo Bike – 8 Box Step Over – 8 Muscle Clean @BB Mobility – 60 sec dynamic Samson Stretch e/s – 60 sec dynamic Calv Raises with 5 sec descend Workout Metcon EMOM 30 min 1. 12/9 cal Echo Bike (max. 45 sec) 2. [...]

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

WoD – 20211009 Warm-up Warm-up For 9 min Partner A on Echo Bike while Partner B goes through 1 round of: – 16 Air Squats – 8 Beatswings – 2 Wall Walks Mobility – 10 Wall Slides – 10 Downward Dog to Cobra Workout Metcon (Time) – 100/85/70 Cal Echo Bike – 100 Dual DB [...]

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

WoD – 20211008 Warm-up Warm-up 3 rounds – 200 m run – 10 Sumo KB Deadlift – 5 no step Burpees – 10 KB Good Mornings – 1 TGU e/s Mobility – 60 sec dynamic Instep Hamstring Stretch e/s – 60 sec Glute Stretch e/s Strength Deadlift (3 sets of 18) Perform each set in [...]

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

WoD – 20211007 Warm-up Warm-up EMOM 9 min – 45 sec on / 15 sec off 1.min: Row without Monitor 2.min: Single KB Strict Press – 20 sec left / 20 sec right 3.min: Plank to Push-Ups Mobility – 60 sec Shoulder Rotator Stretch e/s – 60 sec Forearm Stretch (Video kommt noch) Strength Strict [...]

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

WoD – 20211006 Warm-up Warm-up For 8 min – 8 Air Squats -> Front Squats @ BB – 8 Tuck Jumps – 8 strict Hanging Knee Raises – 4 Clean DL + 4 Hang Muscle Cleans Mobility – 60 sec Dragon Stretch e/s – 60 sec lat. Prayer Stretch e/s Strength Clean Complex (Weight) Power [...]

Posted by Emanuel Erlewein on Okt. 05, 2021 in WOD-Post

WoD – 20211005 Warm-up Warm-up 3 rounds – 15/12 Cal Row – 30 Knees High (it) – 15 American KB Swings Mobility – 60 sec banded Lat Stretch – 60 sec Half Split e/s Workout Metcon (Time) Every 5min for 30min (6 rounds) – 400 m Run – 6 DB Clean and Jerks e/s @22.5/15kg [...]

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

WoD – 20211004 Warm-up Warm-up 3 rounds – 15/12 Cal Echo Bike – 15 Glute Bridges – 15 Air Squats – 15 Banded Lateral Walks e/d Mobility – 5 90-90 Hip Flow with Extension e/s – 10 Warrior Squats e/s Strength Front Squat (5 sets of 3) Performed @102-107% of weight used on 21.09. Rest [...]

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

WoD – 20211003 Warm-up Warm-up For 9 min – 12/9 cal Row – 12 Russian KB Swings – 12 Med-Ball Squat Cleans – 15 sec Hollow Hold Mobility – 45 sec World’s Greatest stretch e/s – 45 sec Prone Chest Stretch e/s Workout Metcon As a team of 2 AMRAP 30 min – 50/42/35 cal [...]