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

Mittwoch 20190116 Philo Warmup: 3 Runden 10 American Swing 10 Goblet Squat 10 Windmill (KB, 5 each side) Technique:  Single Arm Overhead Squat (KB) Find 5 RM Single Arm Overhead Squat (KB, each side) 3 Rounds:  5 SAOHS (KB, each side) For time: 50/40/30/20/10 American Swing KB-Thruster (Single Arm) V-Ups [...]

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

Dienstag 20190115 Mira Warmup Row 500 m- increase speed every 100 m followed by: 3 Rounds 10 Birddogs 15 Kettlebell Swings 10 KB Romanian Deadlifts WoD 3 Rounds 3 min Row for cal 2 min Deadlift @ bodyweight 1 min Devils Press @ 2x 22,5/15 2 min Rest Accessory 2 Rounds 10 banded Romanian Deadlift [...]

Posted by Emanuel Erlewein on Jan. 14, 2019 in WOD-Post

Montag 20190114 Mira / Julian Warm-Up 2 rds 30 sec on / 30 sec off (Teams of 2) – Bike – Sit-Ups – Row – Sitting OH Arm-Pulls – Ski – Wall-Squats Mobility 2 rds – 30 sec Bridge – 45 sec Puppy-Dog – 45 sec Side-Split Skill / Strength 10 – 8 – 6 [...]

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

FREITAG 20190111 Emanuel Warm-Up2 Rounds– 30 sec Jumping Jacks– 10 Toy Soldier Kicks– 10 Standing Hip Capsule Stretches– 10 Cossack Squats– 10 Arm Circles Specific Warm-UpRowing Warm-Up – 3 Rounds– 5 Reps of Arms Only Row– 5 Reps of Legs & Hils only Row– 10 Reps of Full Stroke Inverted Burpees Warm-Up – 3 Rounds– [...]

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

Donnerstag 20190110 Julian Warm-Up 500/400m row 2 rds – 5 Russian-Twists @12/16 e/s – 10 Wall-Balls – 5 Hanging Leg-Raises – 10 Superman-Rocks – 5 Warrior Push-UpsPush-Ups Mobility – 60 sec Frog-Stretch – 5 Wall-Squats – 60 sec Banded Lat & Shoulder Stretch Skill / Strength 7 rds – 5 Thruster (increase weight) – 5 [...]

Posted by Emanuel Erlewein on Jan. 08, 2019 in WOD-Post

Dienstag Mira Warmup 3 Rounds 400/300 m Row 15 Sit-ups 10 Kettlebell Bottoms Up press 5 pull-ups/Ring Rows Strength Work up to a heavy Split Jerk Then: 5 Rds: 3 Paused Jerks @ ~60% WoD 4 RFT 20 KB Swings @ 32/24 20 Burpees over Kettlebell 20 KB Snatches Rest 60 sec [...]

Posted by Emanuel Erlewein on Jan. 05, 2019 in WOD-Post

SAMSTAG 20190105 Emanuel Warm-Up 2 Rounds – 1:30 Row – 10 PVC Pass Throughs + 10 Reverse Grip Pass Throughs – 10 Spiderman Lunges – 10 active shrugs hanging from bar Specific WarmUp – 5 OH Squats – 5 SOTTS Press – 5 Pressing Snatch Balances – 5 Heaving Snatch Balances – 7-10 Snatch Balances [...]

Posted by Emanuel Erlewein on Jan. 04, 2019 in WOD-Post

Freitag 20190104 Emanuel Warm Up 15 Meters for the Warm Up Running Drills – High Knees – Butt Kicks – Side Shuffle – Karaoke – Backwards Running – Inch Worm – Bear Crawl – Crab Walk – Standing forward Leg Swings Specific Warm-Up Double Unders – 40 Single Unders – 5 Sets of 3 SU [...]