Posted by Emanuel Erlewein on Juli 23, 2019 in WOD-Post

Dienstag 20190723 Saskia Warm-UpEMOM10– 45sec bike– 20 Air Squats– 45 sec Ski– 15 DB strict press– 45 sec row Mobility2 rds– 30 sec wall chest stretch– 30 sec triceps stretch Strength / SkillComplex: 2 Push Jerk + 1 Split Jerk– Work up to 70%– 8 x complex @70%– 5 Squats Jumps WoDAMRAP14– 14 C&J @35/50– [...]

Posted by Emanuel Erlewein on Juli 22, 2019 in WOD-Post

Montag 20190722 Jonny | Mira Warm-UpEvery 30 sec for 5 min– 6-8 Wallball Shots– 8 AM KB Swings Mobility2 rounds– 30 sec Banded Shoulder Stretch e\s– Wrist warm up Strength / SkillOver-Head-Squat– 3×6 OHS (ascending weight) WoDAMRAP 30– 400 m Run– 20 Burpee Box Jump Over– 50 Double Under [...]

Posted by Emanuel Erlewein on Juli 20, 2019 in WOD-Post

Samstag 20190720 EMANUEL Warm-Up3 Rounds– 200 M Run– 200 M Row– 10 Air Squats– 10 Strict Press Bar weight MobilityPrep ThrusterWarm up to WoD Weight of 1 set of Thrusters WoD30 min Running Clock– 1 Mile Run (200 m Intervals)– 2000 M Row (200M Intervals)– 1 Mile Run (200 m Intervals)immediately into– 30 Reps @ Bar [...]

Posted by Emanuel Erlewein on Juli 19, 2019 in WOD-Post

FREITAG 20190719 Emanuel/Chris Warm-Up3 Rounds– 300 M Row– 20 Air Squats– 20 Sit Ups StrengthBack-SquatWork up to heavy 1-2 Rep Back-Squat Weight– in sets of 10/5/2/2/2/2/etc Followed by 1 Shot to do an unbroken set of 20+ Rep Max. Choose your weight wisely!! WoDEMOM 15 (5 Rounds)– Min 1 – 15/12 Cal Row– Min 2 [...]

Posted by Emanuel Erlewein on Juli 18, 2019 in WOD-Post

Donnerstag 20190718 Dom Warm-UpEMOM9 1. 40sec Row 2. 10 strict Press 3. 5 FS + 5 Thrusters Mobility2 Rounds 10 Back Rack Elbow Rotations 30sec Front Squat Hold Strength / SkillEMOM103 Squat Jumps 7 Thrusters WoDFor time 21-15-9 Burpees Push Ups Accessory3 Giant sets 12 DB Floor Press 12 DB Strict Press max Ring Support [...]

Posted by Emanuel Erlewein on Juli 17, 2019 in WOD-Post

Mittwoch 20190717 Saskia / Chris / Philo Warm-Up 2 rounds: • 500m row • 10 Suitcase Deadlift • 10 Windmills each side Strength / Skill 6 rounds: • 6 Deadlift @80% WoD Death By: EMOM: • 3 Deadlift 55/80 kg • 3 Box Jumps add one deadlift and one box jump each round. [...]

Posted by Emanuel Erlewein on Juli 16, 2019 in WOD-Post

WOCHENTAG 20190716 Saskia Warm-Up 2 rds – 200m run – 10 walking lunges – 5 single leg KB deadlifts e/s – 10 banded good mornings – 5 Push ups Mobility 2rds – 45sec ankle stretch KB e/s – 10 Floor angels – 10 Prone Press Strength / Skill 8 rds 5 pistols e/s 5 ring [...]

Posted by Emanuel Erlewein on Juli 15, 2019 in WOD-Post

Montag 20190715 Jonathan | Mira Warm-UpAMRAP 10 min (easy pace):– 100 m run– 12 SitUps– 12 rus. KB-Swing @ 8-12/16-20 kg– 12 AirSquats Mobility2rds:– 5 Wall-Squats– 60 sec Bench Triceps-Stretch Strength / SkillClean:– Warmup for Power-Clean and Squat-Clean– Find a heavy complex: 1 Power-Clean + 1 Squat-Clean + 1 Hang-Squat-Clean-> go heavy, take enough rest, [...]

Posted by Emanuel Erlewein on Juli 13, 2019 in WOD-Post

WOCHENTAG 20190713 Saskia Warm-Up800 m run Strength / SkillSnatch– Find a heavy snatch of the das– 4 x 2 @ 85% WoDAMRAP17– 40 Burpees– 30 Snatches @40/25– 30 Burpees– 30 Snatches– 20 Burpees– 30 Snatches– 10 Burpees– Max Snatches [...]

Posted by Emanuel Erlewein on Juli 12, 2019 in WOD-Post

FREITAG 20190712 Chris/Emanuel Warm-Up3 Rounds– 200m Run– 10 Beat-Swings– 10 Swings (1.Rd Russian/2.+3.Rd American)– 10 Goblet Good-Mornings– 5 KB Floor-Press e/s Mobility– 60s Couch Stretch e/s– 60s Puppy Dog StrengthBench-Press5 sets (change excercise after each set)– 7-10 reps Narrow-Grip Bench-Press– 7-10 reps Glute Bridge Floor-Press /w BB, KB or DB WoDFor Time (TC 20)28-21-15-9– 500m [...]