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

Donnerstag 20190530 Dom Warm-Up3 Rounds10 CrossOver Symmetry Complexes10 OH Lunges e/s15m Single Arm DB OH Carry each side10 Squat to Lunge Mobility2 Rounds10 Y complexes60sec Thoracic Opener Strength / Skill3×5 DB Split Jerk 3×4 KB Split Jerk3×3 Split Jerk WoDAs a team of 2AMRAP1520 Sumo Deadlift High Pulls @40/30 kg10 Synchro Bar Facing Burpees20 Front [...]

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

Mittwoch 20190529 Saskia | Philo | Emanuel Warm-Up1 Round– 500 m Row – 10 Wall Balls– 20 KB Swings– 30 DL Empty Bar Strength / SkillDeadlift– Work Up 2 WoD Weight– Prep for Workout Exercises (WB/Row/DL) WoDEvery 10 min for 4 Rounds– 500 m Row– 400 m Run– 40 Wall Balls @9/6 kg – 30 [...]

Posted by Emanuel Erlewein on Mai 28, 2019 in WOD-Post

Dienstag 20190528 Mira Warm Up Block Run 2 Rounds 10 Single Arm DB Thruster 1 Lane Dual DB Overhead Carry 1 Lane DB Bear Crawl Strength I) Find your heavy 1 Rep Push Jerk for the Day II) 3 Rounds -3 Reps @ 85% of I) -20 Deadbugs WoD 3 Rounds 1 min Thruster 42,5/30 [...]

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

Mittwoch 20190522 Saskia/Philo/Emanuel Warm-UpWarm UpRun 400m2 Rounds:1/2 Lane Bear Crawl1/2 Lane Crab Walk1/2 Lane Lunges1/2 Lane Frog Jumps [...]

Posted by Emanuel Erlewein on Mai 21, 2019 in WOD-Post

Dienstag 20190521 Saskia Warm-Up3 rounds– 400/300m row– 10 Push ups– 10 OHS (Stick)– 10 warrior squats– 45sec shoulder stretch Strength / Skillwarm up and increase weight until you reached 70% of your 1RM OHS– 6 x 5 OHS @70%– 5 V-ups after each set WoD21 – 15 – 9– Row calories– Squat clean @60 / [...]

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

Montag 20190520 Dom/Mira Warm-UpAMRAP8 5 Burpees 10 DB Strict Press each side10m Inch Worm10 DB Row each side10m Bear Walk Mobility60sec Elbow in Band Stretch each side60sec Upper Back (Thoracic Spine) Roll Out45sec Left Side (Lat) Roll Out45sec Right Side (Lat) Roll Out Strength / Skill3 Supersets ofmax strict Pull Ups (>6)12 Bend Over Barbell [...]

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

Freitag 20190517 Emanuel/Chris Warm-Up2 Rounds– 200m Run– 10 Beatswings– 10 Push Ups– 10m Bear Crawl Strength / SkillBench-PressWork up to heavy 10RM or 10x(BWx1,25) WoDFor Time (TC 25min)In Teams of 2 or 3– 100 BP @BW or heavy 10RMPartner change:– 5 Pull Ups– 5 KB Clean and Jerk – 5 V-Ups [...]