Posted by Emanuel Erlewein on Jan. 03, 2019 in WOD-Post

Donnerstag 20180103 Dom Warm-Up EMOM8 1. 40sec Jumping Jacks 2. 15 Single Arm DB Strict Press (left arm) 3. 20 Jumping Lunges 4. 15 Single Arm DB Strict Press (right arm) Skill / Strength EMOM11 5 Strict Press + 4 Push Press + 3 Push Jerk WOD Every 2 minutes for 20 minutes: Row 300m/350m [...]

Posted by Emanuel Erlewein on Jan. 02, 2019 in WOD-Post

Mittwoch 20190102 Philo Warmup: 2 Runden: 250m row 10 goblet squats 10 KB-swings Strength:  Find 1 RM Front-Squat 3 rounds: 6 Front-Squat @80% For time: 21-15-9  Wallball shots  Thruster 42.5/30 Burpees [...]

Posted by Emanuel Erlewein on Jan. 01, 2019 in WOD-Post

Dienstag 20190101 Emanuel / Saskia Warm-Up 500 m row 3 rounds – 20 walking lunges – 10 Sit ups – 10 banded passthroughs 500 m row Skill / Strength Bench Press – Build a heavy 5RM of the day – E2MOM10 5@75% WOD 6 Rounds For Time – 6 Front Squats @60/45 – 6 Pull-Ups [...]

Posted by Emanuel Erlewein on Dez. 29, 2018 in WOD-Post

Samstag 20181229 Saskia Warm-Up 3-5 min practise DU Barbell Warm up Skill / Strength Build a heavy Thruster of the day – EMOM5 3 Thruster@ 70% WOD 7 rounds – 7 Thruster – 7 Burpees [...]

Posted by Emanuel Erlewein on Dez. 28, 2018 in WOD-Post

FREITAG 20181228 Saskia / Dom Warm-Up 3 rounds – 50 SU – 10 KB Swings – 1 Lane Bear Crawl – 10 banded passthroughs Skill / Strength Pull up strength WOD RUNDEN ANZAHL – 50 Air Squats – 20 Sit ups – 50 walking lunges – 20 Sit ups – 50 1leg KB DL – [...]

Posted by Emanuel Erlewein on Dez. 27, 2018 in WOD-Post

Donnerstag 20181227 Saskia/Julian Warm Up 20 Cal Row 3 Rounds 10 KB Strict Press 10 Goblet Squats 10 strict legs/ knees high 20 Cal Row Strength 5 unbroken sets 8 KB Snatch+Press re 10 Toes to rings 8 KB Snatch+Press li 10 Toes to rings WoD 5 RFT 15/12 Cal Row 12 Wallballs [...]

Posted by Emanuel Erlewein on Dez. 24, 2018 in WOD-Post

Montag 20181224 Emanuel Warm-Up 1 round – 200M Easy Row – 15 Gobblet Squats – 20 Mountain Climber – 10 Pass through in squat – 10 Walking Lunges with pass troughs – 10 push ups into 30 sec downward dog – 10 Walking Lunges with pass troughs Specific Warm up – EMOM 8 min Odd [...]

Posted by Emanuel Erlewein on Dez. 22, 2018 in WOD-Post

samstag 20181222 Emanuel Warm-Up2 Rounds– row for 2 min– 10 Broad Jumps– 10 Mountain climbers– 10 Ski Jumps– 10 GHD Hip Extension specific warum up for MedBall Clean and Box Jumps WOD50-40-30-20-10– MedBall Clean– BoxJump Cool Downnice and easy– walk for 3 min– 2 min couch stretch e/s [...]

Posted by Emanuel Erlewein on Dez. 21, 2018 in WOD-Post

Freitag 20181221 Emanuel / Saskia Warm-Up 1 Round – 500 M Row – 10 Zombie Walks – 10 Groiners with a Pushup – 10 Single Leg Glute Bridges e/s Partner Warm-Up *Synchronized – 20 AirSquats – 20 OH Walking Lunges – 15 Burpee Broad Jumps Split Jerk Instructions * Step out to Receiving Position of [...]

Posted by Emanuel Erlewein on Dez. 20, 2018 in WOD-Post

Donnerstag 20181220 Dom/Julian Warm-Up 2 Rounds 10 Kong Squat 8 KB SLRDL 10m Bear Crawl 10 Pull Through 10x10m Shuttle Run Skill / Strength 10-8-6-4-2 Deficit Deadlift WOD 4xARMAP4 – 1min Rest 20 KB SDLHP 16/24 15 Box Jump Over 10 KB OH Lunges 16/24 5 Ring Dips [...]