Posted by Emanuel Erlewein on Juni 03, 2020 in WOD-Post

WOD – 20200603 Mittwoch, den 03.06.2020 Saskia | Dom | Philo Warm-up Warm-up 3 rounds – 10 Cal Row – 10 empty BB Power Clean – 10 Front Squat – 10 Shoulder To Overhead Strength Front Squat (4 set of 8) Build in weight with respect to last Monday! Workout Metcon (Time) 3 rounds – [...]

Posted by Emanuel Erlewein on Juni 02, 2020 in WOD-Post

WOD – 20200602 Dienstag, den 02.06.2020 Saskia | Mira Warm-up Warm-up 4 rounds – 10 Air Squat – 20 alternating DB muscle snatch – 10 Lunges e/s – 20 Jumping Double Taps Workout Metcon EMOM 24 min 1.min: 20 Wall-Ball shots @6/9kg 2.min: 20 alternating DB Snatch @15/22.5kg 3.min: 20 alternating DB OH Lunges @15/22.5kg [...]

Posted by Emanuel Erlewein on Juni 01, 2020 in WOD-Post

WOD – 20200601 Montag, den 01.06.2020 Emanuel Strength Clean Complex (Find max in 15 min) 3 Deadlift + 2 Hang Clean + 1 Clean Workout Metcon (AMRAP – Rounds and Reps) AMRAP 8 min – 8 cal Row – 8 Russian KB Swing @32/24kg – 8 Burpees onto Plate Performed as "You go, I go" [...]

Posted by Emanuel Erlewein on Mai 31, 2020 in WOD-Post

WOD – 20200531 Sonntag, den 31.05.2020 Saskia | Julian Warm-up Warm-up In "Teams" of 2 2 rounds (switch tasks after 1. rd; A<->B) – Athlete A: 10 DUs / 15 SUs / 10 Jumping-Jacks -> Athlete B: Push-Up-Hold – B: 10 MedBall Sit-Ups -> A: Squat-Hold/Sit – A: 10 alt. MedBall-OH Lunge-Complexes -> B: Superman-Hold [...]

Posted by Emanuel Erlewein on Mai 30, 2020 in WOD-Post

WOD – 20200530 Samstag, den 30.05.2020 Emanuel Warm-up Warm-up 3 rounds – 45 sec on | 15 sec off – Row – empty BB Muscle Clean – empty BB strict Press Strength 2 Push Jerk + 1 Split Jerk (9 min EMOM) Workout Metcon (AMRAP – Reps) 3 rounds – 1 min max Clean & [...]

Posted by Emanuel Erlewein on Mai 29, 2020 in WOD-Post

WOD – 20200529 Freitag, den 29.05.2020 Max | Sally | Saskia | Emanuel Warm-up Warm-up AMRAP 9 min – 9 Waiters Bow (Good mornings without weight) – 9 light DB Strict Press (e/s) – 9 Single DB Deadlift (e/s) – 9 Down and Up Pre-WOD 10 min window to… … build up to workout weight [...]

Posted by Emanuel Erlewein on Mai 28, 2020 in WOD-Post

WOD – 20200528 Donnerstag, den 28.05.2020 Julian Warm-up 3 rounds – 10 Tempo Air Squats with 3sec descend – 10 Plank Shoulder Taps (e/s) – 10 Scapular Push-Ups – 10 Wall Angels Strength Handstand Push-ups (Every 2 min for 10 min) Every 2 min for 10 min – perform 1 set of max unbroken HSPU [...]

Posted by Emanuel Erlewein on Mai 27, 2020 in WOD-Post

WOD – 20200527 Mittwoch, den 27.05.2020 Dom | Philo Warm-up Warm-up – 3 min warm up row Barbell warm up – 3 Muscle Snatch – 3 Behind the neck Press – 3 Overhead Squat – 3 Snatch Balance – 3 Power Snatch Strength Power Snatch (Weight) 12 min to build up to a moderate-heavy set [...]

Posted by Emanuel Erlewein on Mai 26, 2020 in WOD-Post

WOD – 20200526 Dienstag, den 26.05.2020 Saskia | Mira Warm-up Warm-up 3 rounds – 12/8 Cal Row – 9 Air Squat – 6 Single DB Push Press (e/s) – 3 Single DB Front Squat (e/s) Pre-WOD Time to go through the movement for Single Arm DB Thruster, build in weight, get the setup for the [...]

Posted by Emanuel Erlewein on Mai 25, 2020 in WOD-Post

WOD – 20200525 Montag, den 25.05.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Wall Squats – 10 Russian KB Swings – 10 Reverse Lunges (e/s) – 10 empty BB Front Squat Strength Front Squat (4 sets of 8) Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min – [...]