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

Dienstag 20190416 Mira Warm Up Run Fun Strength Warm Up for Deadlift EMOM 12 6 Deadlift 12 T2B WoD AMRAP 12 9 Deadlifts @70/47,5 6 Hang Power Cleans 3 S2OH 200 m Run [...]

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

SAMSTAG 20190413 Emanuel Warm-Up3 Rounds– 7 Push ups– 7 Thruster Empty Bar– 7 Cal Row Warm Up Assault Bike / Rotation SkillSingle RunAssault Bike Team Challenge Gun it for Max Calls in 12 Min.Rotating once the Person is done. WOD10 Min AMRAP– 10 Thruster into PushUp @30/20kg– 10 TTB Rest 2min Repeat WoD [...]

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

Freitag 20190412 Emanuel / Saskia Warm-Up2 rounds– 90sec cardio – 20 walking lunges– 5 walkouts Strength / SkillTurkish Get up– Find a weight to do 3 TGU e/s 8 rounds– 3 TGU e/s– 5 single leg KB DL e/s WOD150 american KB swings– each break –> you do 10cal cardio [...]

Posted by Emanuel Erlewein on Apr. 11, 2019 in WOD-Post

Donnerstag 20190411 Julian Warm-Up400m run (500m row)2 rds– 10 Wall-Balls – 10 Single-Arm alt. Russian-Swings it– 20 sec Hollow-Hold (-Rocks)– 10 OH-Lunges e/s– 10 T2R / Ring-Leg-Raises– 20 sec Superman-Hold (-Rocks) Mobility 2 rds– 10 Scorpions it– 10 Foamroll Dead-Bug StrengthJerk 4 rds– 3 Tall-Jerks– 5 OH-Split-Squat WOD 10 – 8 – 6 – 4 – [...]

Posted by Emanuel Erlewein on Apr. 10, 2019 in WOD-Post

Mittwoch 20190410 Chris | Philo | Mira | Emanuel Warm-Up100 Jumping-Jacks 2 rds– 10m Inch-Worm– 10m Duck-Walk– 10m Bear-Walk Strength / Skill2 rds Warm-Up– with Barbell– with ~50% of 1RM 5 rds– 15 Back-Squats @50-60% of 1 RM– rest 2 min WOD50 / 40 / 30 / 20 / 10– Box-Jumps– Ring-Rows– Sit-Ups [...]

Posted by Emanuel Erlewein on Apr. 09, 2019 in WOD-Post

Dienstag 20190409 Mira Warm up 2 Rounds 45/15 Bike Air Squats Row AM KB Swings Strength 10 min for 3 Rounds 30 sec Wall Sit 6 Kettlebell OHS WoD5 Rounds AMRAP 3 4 DB Power Cleans 2×22,5/15 8 Lateral Burpees over the DB Rest 1 Min [...]