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

Donnerstag 20190221 Dom / Julian Warm-Up 2 rds – 10 cal row – 1 Lane OH Duck-Walk – 10 Hollow-Rocks – 1 Lane Inch-Worm – 10 Hanging Shoulder-Rotations – 1 Lane Square-Barrow – 10 Superman-Rocks Mobility 2 rds – 10 Pull-Apart Pass-Throughs – 60 sec MedBall Shoulder-Stretch (or 30 sec Bridge) Skill Gymnastics EMOM 16 [...]

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

Mittwoch 20190220 Philo Warmup: 3 Rounds: 50 SU 10 cossack squats e.s. 10 Hindu Push-ups Strength: Stretching Technique Thruster E2MOM for 20Min.  10 Thruster for quality  WOD AMRAP 15 Min. 15 Wall Balls 9/6kg 12 Weighted Sit-ups 10/5kg 9 Boxjumps [...]

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

Dienstag 20190219 Mira Warm Up EMOM 10 15 Jumping Squats 10 Burpees Strength 3×10 Backsquats WoD 2 k Row EMOM 5 Burpees For Fun 4 Rounds 20 banded Russian Kettlebell Swings 10 Glute Bridge DB Bench Press 20 Goblet Cossack Squat [...]

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

Montag 20190218 Dom/Saskia Warm-Up 3 Rounds for quality: 45 sec Air Bike (light to moderate pace) 5 Walkouts 45 sec Warrior Squats 5 strict Press Skill / Strength EMOM 9: 3 Push Jerks + 2 Push Press @50-60% of 1RM Jerk WOD EMOM20: 5 Strict Pull Ups 10 Push Ups 15 Air Squats [...]