Posted by Emanuel Erlewein on Aug. 03, 2019 in WOD-Post

Samstag 20190803 Emanuel Warm-Up21 Min EMO2MStart Staggered (5 on Min 1; 5 on Min 2) Work:Rest@40:20 Start at # + 1 each Round– Min 1 – 15 Wall Ball Shots– Min 2 – 8/5 cal Row– Min 3 – 15 Russian KB-SwingsRest 3-5 Min Part B 3 Rounds for Time / Split Tasks 50:50–  200M Run– [...]

Posted by Emanuel Erlewein on Aug. 02, 2019 in WOD-Post

WOCHENTAG 20190802 Saskia / Dom / Jonny Warm-Up3 rounds– 10 goblet squats – 10 KB Swings– 10 banded passthroughs– 1 lane Inch worm– 30 sec hollow hold Strength / SkillHang Snatch– 5 Sets – 3 reps @75% WoDAMRAP3– 15 Snatches @25/40– 15 Box Jumps – 1 min Rest AMRAP3 – 15 Snatches @25/40– 15 Wall [...]

Posted by Emanuel Erlewein on Aug. 01, 2019 in WOD-Post

Donerstag 20190801 Julian Warm-Up2 rds– 10 Jumping-Jacks– 10 Hollow-Roll-Backs– 10 cal Ski– 10 Horizontal T2Bs– 10 American-Swings Mobility1 rd– 60 sec Standing Forward-Fold–   5 Seated Forward-Fold Leg-Lift-Complexes Strength / Skill2 rds– 30 sec Chinese-Plank front– 30 sec Chinese-Plank back– 10 Strict Straight-Leg-Raises 3 rds– 3 ½-Skin-the-Cats– 10 Straight-Leg T2Bs / Beatswings-to-T2Bs WoDAMRAP 18– 400m [...]

Posted by Emanuel Erlewein on Juli 31, 2019 in WOD-Post

Mittwoch 20190731 Saskia | Emanuel | Philo  Warm-Up 3 Rounds 400m run 5 Hindu Pushups 10 Beatswings [...]

Posted by Emanuel Erlewein on Juli 30, 2019 in WOD-Post

Dienstag 20190730 Mira Warm Up 2 Rounds 15 Cal Row 10 Medball Cluster 5 Scapular HSPU Strength 4 Rounds (every 2 min) 30 sec Wall Sit into 5 heavy Backsquats WoD Teams of 2  75 Wallballs into 6 Rounds 10 DB Box Stepover 2x 22,5/15 kg 10 Devils Press into 75 Wallballs  [...]

Posted by Emanuel Erlewein on Juli 29, 2019 in WOD-Post

Montag 20190729 Jonathan | Saskia Warm-Up3 Rounds:– 10 AirSquats– 10 external shoulder rotations e/s – 10 PushUps– 10 RingRows– 5 InchWorms Mobility2 Rounds:– 60 sec Wall-assisted-pec-stretch e/s– 10 banded pull-apart dislocates Strength / Skill5 Supersets of – 5 Bench Press @~70-80% directly into– 5 (plyometric) Push Ups WoD5 Rounds for time:– 5 HSPU– 3 Bar [...]

Posted by Emanuel Erlewein on Juli 27, 2019 in WOD-Post

Samstag 20190727 Saskia Warm-Up3 rounds100m run10 Goblet Squats10 Ring Rows 10 Sit ups Mobility2 Rounds 10 Prone Press10 Warrior Squats Strength / SkillPrep for WOD movements & weights WoDAMRAP25100 m run15 Thruster @30/45100 m run15 V-Ups100 m run15 Pull ups100 m run15 Push ups [...]

Posted by Emanuel Erlewein on Juli 26, 2019 in WOD-Post

FREITAG 20190726 Emanuel/Chris/Saskia Warm-Up2 Rounds– 5 Burpees– 10 KB-Swings (1.Rd. Russian/2.Rd. American)– 500m Row– 2 Wall-Climbs– 10 KB strict Press e/s– 10 Ring Rows Mobility2 Rounds– 15 Pass-Throughs– 45s Wrist Mobility or Stretch Skill5 sets (change excercise after each set, 5 sets of A and 5 sets of B) A) Goal: Wall-facing HSPU– seated double [...]

Posted by Emanuel Erlewein on Juli 25, 2019 in WOD-Post

Donnerstag 20190725 Dom Warm-UpAMRAP 9: 10 Air Squats 10 Russian KB Swings 10 Lunges 5 KB Push Press e/s Mobility2 Rounds 60 sec Banded Shoulder Distraction Squat Flow Strength / Skill5 Rounds 5 KB Turkish Get Ups + OHS e/s (before starting descend, perform one single-arm KB OHS) WoDFor time 50-40-30-20-10 American KB Swings @16/24kg [...]

Posted by Emanuel Erlewein on Juli 24, 2019 in WOD-Post

Mittwoch 20190724 Saskia | Philo Warm-Up 3 rounds:   10 Wall Squats   10m Frog Jumps   10m Bear Crawl      5 Hindu Push-ups Mobility 30 Sec. Couch Stretch e/s 30 Sec. Pigeon Stretch e/s 30 Sec. Frog stretch  30 Sec. Banded Triceps Stretch e/s 30 Sec. Wrist Stretch  Strength / Skill 7 rounds: [...]