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

WOD – 20200302 Montag, den 03.02.2020 Jonny | Christopher Warm-up Warm-up AMRAP 8 min 10 Air Squat 10 Sit-Up 10 Goblet Good Morning 30 sec Plank Pre-WoD Mobility 2 Rounds 45 sec active dyn. Ankle-Stretch e/s 45 sec Hip-Stretch-Lunge e/s Strength Perform A before alternating between B1 and B2. Back Squat (5×5 @75% of 1RM) [...]

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

Team WOD – 20200229 Samstag, den 29.02.2020 Emanuel Strength Bench Press (Combined 8 rep max.) Bench Press (Combined 3 rep max) Workout Metcon (AMRAP – Reps) For max reps/cal: 2 Rounds 2 min max cal Assault Bike 2 min max Pull-Up 1 min max Assault Bike 1 min max Synchro Push-Up Rest 1min between the [...]

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

WOD – 20200228 Freitag, den 28.02.2020 Emanuel | Mira | Max Warm-up Warm-up For 6 min of continuously moving 40 sec Single Under 20 sec Hollow Hold 20 sec Superman Hold Pre-WoD Mobility 2 Rounds 60 sec standing forward fold 3 Jefferson Curl (with DB) 60 sec close grip Puppy Dog with DB (supinated grip) [...]

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

WOD – 20200227 Donnerstag, den 27.02.2020 Dom Warm-up Warm-up AMRAP 8 min 10m Walking Lunge 8 Banded Good Morning 8 Air Squat 8 DB Push Press Workout At 0:00, start with part A until you fail to complete the reps within the minute. After part A, rest for 2 min before continuing with part B. [...]

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

WOD – 20200226 Mittwoch, den 26.02.2020 Saskia | Philo Warm-up Warm-up 3 Rounds 10 Air Squat 10 Ring Row 5 Split Squat (each side) 30 sec Samson Stretch (each side) Strength Perform A1 & A2 and B1 & B2 as supersets. Rest a maximum of 1 min between rounds. Single Arm Ring Row (3×5) Single [...]

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

WOD – 20200225 Dienstag, den 25.02.2020 Saskia | Mira Warm-up Warm-up In teams of 2 100 Mountain Climber Partner A: 10 Reps and then 5 Push-Up Partner B: holds Plank Workout Metcon Every 5 min for 40 min 1.: 50/35 Cal Bike 2.: 50 Burpee 3.: 60/45 Cal Ski 4.: 200 Double Under Alternate movement [...]

Posted by Emanuel Erlewein on Feb. 24, 2020 in WOD-Post

WOD – 20200224 Montag, den 24.02.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds 20 Air Squat 15 Superman 10 Banded Good Morning 5 Hand-Release Push-Up Pre-WoD Mobility 10 Inch Worm in Place – Drive Heels Down 10 Active Leg Raise e/s 60 sec Banded Lat Stretch e/s Skill Pull-ups (practice) Toes-To-Bar (practice) Workout [...]

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

Team WOD – 20200222 Samstag, den 22.02.2020 Emanuel Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip [...]