Posted by Emanuel Erlewein on Mai 22, 2020 in WOD-Post

WOD – 20200522 Freitag, den 22.05.2020 Emanuel | Sally | Max Warm-up Warm-up 2 rounds – 45 sec on | 15 sec off – Air Squat – Burpee – Overhead Squat with Stick and 3 sec Pause at bottom – Power Snatch Strength Overhead Squat (3 sets of 10 reps) Workout Metcon (AMRAP – Rounds [...]

Posted by Emanuel Erlewein on Mai 21, 2020 in WOD-Post

WOD – 20200521 Warm-up Video: https://youtu.be/-9OCayDmqtQ [...]

Posted by Emanuel Erlewein on Mai 20, 2020 in WOD-Post

WOD – 20200520 Mittwoch, den 17.05.2020 Saskia | Dom | Philo Warm-up Video: https://youtu.be/8xsa09-6t4o Warm-up 3 rounds – 12m Bear Crawl (in 3m segements forth and back) – 10 DB Strict Press (5 e/s) – 10 DB Goblet Squats – 30 sec Puppy Pose Strength Strict Press (10 reps every 2 min for 10 minutes) [...]

Posted by Emanuel Erlewein on Mai 19, 2020 in WOD-Post

WOD – 20200519 Dienstag, den 19.05.2020 Saskia | Mira Warm-up Video: https://youtu.be/EUYnZvvIvtg Warm-up – 5 min row 3 rounds – 10 empty BB Deadlift – 10 empty BB Power Clean – 10 slow Wall Squats Strength Back Squat (4 sets of 8) Workout Metcon (Time) 21-15-9 – Power Clean – Shoulder To Overhead – Wall-Ball [...]

Posted by Emanuel Erlewein on Mai 18, 2020 in WOD-Post

WOD – 20200518 Montag, den 18.05.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Air Squat – 10 Burpees – 10 Wall Angles – 10 Scapular Push-Ups Strength 2 rounds of A1 and A2 as specific warm up, then 3 rounds of Pull-Ups (B1) and TTB (B2). Scapular Pull-Up (2 [...]

Posted by Emanuel Erlewein on Mai 16, 2020 in WOD-Post

WOD – 20200516 Samstag, den 16.05.2020 Emanuel Warm-up Warm-up AMRAP 10 min – 10 Cal Row – 10 Air Squat – 10 Single Arm Russian KB Swing (e/s) – 10 Lunge (e/s) – 50 Single Under / 25 Double Under Pre-WOD Go through the movements, prepare the setup, and specific exercise warm up. Workout Metcon [...]

Posted by Emanuel Erlewein on Mai 15, 2020 in WOD-Post

WOD – 20200515 Freitag, den 15.05.2020 Warm-up Warm-up 2 rounds – 500m Row – 10 KB Swings – 10 empty BB Deadlift – 10 Front Squat Strength Deadlift (3 sets of 12) Workout Metcon (AMRAP – Rounds and Reps) AMRAP 10 min – 8 Box Jumps @20"/24" – 10 Thruster @20/35kg – 12 KB Swing [...]

Posted by Emanuel Erlewein on März 23, 2020 in WOD-Post

Home-WOD 2020-03-23 Warm-up Warm-up 30 sec on / 30 sec off for 2 Rounds: Down-Ups alt. Mountain-Runners Backpack Russian-Swings Lateral Banded-OHS (click for video) Cat-Cows (click for video) Russian-Twists w/ Bottle, Book or Backpack Pre-WoD Mobility 2 Rounds: 60 sec Standing Forward-Fold 12 Pass-Throughs (Broom)Stick, Rope, Towel, etc. 10 Floor- or Wall-Sit-Angels (click for video) [...]

Posted by Emanuel Erlewein on März 17, 2020 in WOD-Post

WOD – 20200317 Dienstag, den 17.03.2020 Saskia | Julian Warm-up Warm-up 12 min Row Every 4 min (@0:00, 4:00 and 8:00) 5 Dive-Bombers 10 American Swings 15 Hollow Heel Touches Strength Z-Press (6×5) Shoulder Press (6×10) Performed very fast at light weight (~30% of 1RM) Workout Metcon (Time) 5 Rounds: 10 Front Rack Lunges e/s [...]

Posted by Emanuel Erlewein on März 16, 2020 in WOD-Post

WOD – 20200316 Montag, den 16.03.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds: 50 Jumping Jack 5 backward Inch-Worm 10 Jumping Squat 10 Push-Up Plank Shoulder Taps 5 Russian Baby-Maker (hold 3 sec in each position) 10 m active Beast-Crawl (1. rd: Forward, 2. rd: lateral (left), 3.rd: lateral (right)) 10 Hand Release [...]