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

WOD – 20200115 Mittwoch, den 15.01.2020 Dom | Philo Warm-up Warm-up AMRAP 8min 5 Beatswing 5 Hindu Push-Up 5 slow Squat Pre-WoD Mobility 60 sec Pigeon Pose 60 sec Couch Stretch 60 sec Banded Triceps Stretch Strength 2 Hang Snatch + 2 Snatch Balance + 2 Overhead Squat (7 sets) Every 2min for 14min Workout [...]

Posted by Emanuel Erlewein on Jan. 14, 2020 in WOD-Post

WOD – 20200114 Dienstag, den 14.01.2020 Saskia | Mira Warm-up Warm-up 2 Rounds 30 Jumping Jack 10 Double DB Strict Press 10 Pike Push-Up 10 Burpee Pre-WoD Mobility Pec Stretch Strength Tempo Ring Dip (5 sets) 4 seconds down, 2 seconds up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP 14min 80 Double Under 20 [...]

Posted by Emanuel Erlewein on Jan. 13, 2020 in WOD-Post

WOD – 20200113 Montag, den 13.01.2020 Jonny | Chris | Julian     Warm-up   Warm-up 3 Rounds of 40sec On / 20sec Off Air Squat Hollow Rock Double DB Strict-Press Pre-WoD Mobility 2 Rounds 7 Russian Baby Makers 60sec Super Front Rack (each side) Strength   Front Squat (1RM)   Workout   Metcon (Time) [...]

Posted by Emanuel Erlewein on Jan. 11, 2020 in WOD-Post

Team WOD – 20200111 Samstag, den 11.01.2020 Emanuel Warm-up Warm-up 2 Rounds 15 Ring Row 15 Push-Ups 15 Jump Rope x10 15 KB High Pull 15sec Handstand Hold Team WoD Metcon (Time) In teams of 2 for time 20 Burpee 50 Cal Row 20 Burpee 50 Cal Row 100 Push Press 20 Burpee 50 cal [...]

Posted by Emanuel Erlewein on Jan. 10, 2020 in WOD-Post

WOD – 20200110 Freitag, den 17.01.2020 Emanuel | Chris | Max Warm-up Warm-up Animal lanes: Bear Walk Crab Walk Beast Walk Inchworm Barbell Warm-up: 2 Rounds 5 Good Morning 5 Back Squat 5 Elbow Rotation in Back Rack 60sec Warrior Squat 5 Strict Press 5 Front Squat 5 Deadlift 60sec Puppy Dog 1 lane = [...]

Posted by Emanuel Erlewein on Jan. 09, 2020 in WOD-Post

WOD – 20200109 Donnerstag, den 09.01.2020 Julian Warm-up Warm-up 30sec On / 30 sec Off Ski Erg BTN Thruster Bike Hanging Scapular-Rotations Row Puppy-Dog Strength Perturbation Shoulder Press (5×5) Weighted Pull-ups (5×5) Workout Metcon (Time) 5 Rounds 17/20 Cal Row 15 TTB 10 Wall-Ball Clusters 5 Double DB Burpee Box Over Wall-Ball @6/9kg DBs @15/22.5kg [...]

Posted by Emanuel Erlewein on Jan. 08, 2020 in WOD-Post

WOD – 20200108 Mittwoch, den 08.01.2020 Dom | Philo Warm-up Warm-up 3 Rounds 2 min DU / SU 15 KB Swings 45sec Plank Hold Pre-WoD Mobility 2 Rounds 10 Prone Shoulder Dislocates Banded Shoulder Mobility Workout Metcon (Time) 0:00-18:00 4 Rounds 400m Run 25 Alt. Single KB Clean KB @16/24kg Metcon (Time) 20:00-30:00 2 Rounds [...]

Posted by Emanuel Erlewein on Jan. 07, 2020 in WOD-Post

WOD – 20200107 Dienstag, den 07.01.2020 Saskia | Mira Warm-up   Warm-up 3 Rounds 10 Air Squat 10 Sit-Up 10 Squat Jump 10 Super Rocks 1 min running in Place Strength   Tempo Back Squat (5×4) 5 seconds down, 5 seconds up. Calf Raises (5×20) Calf raises on a plate. Workout   Metcon (AMRAP – [...]