Posted by Emanuel Erlewein on Nov. 23, 2018 in WOD-Post

FREITAG 20181123 Emanuel / Saskia Warm-Up Take it easy 2 Rounds – 1 min Row – 3 Reps each Arm TGU – 5 Reps each Arm KB WindMill – 10 KB Halos – 10 Ring Row with 1 sec hold at the top * Increase Load and Speed in the second Round Specific Warm-Up KB [...]

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

Thursday 20181121 Mira / Julian Warm-Up 2 rds – 50 Jumping-Jacks – 10 MedBall FR Walking-Lunges e/s –   1 Lane Bear-Walk – 10 Wall-Balls –   1 Lane Duck-Walk – 10 Russian-Swings @12/16 Mobility  2 rds – 60 sec Ankle-Mobility –   1 Forward-Fold Leg-Raise-Complex Skill 4 rds Rookies – 10 Pistols on box w/ [...]

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

Mittwoch 20181121 Emanuel / Philo Warm-Up 2 Rounds – 3 min Jump Rope – 5 Burpees – 5 Lunges e/s – 10 Air Squats Skill / Strength Clean – Technique Intro – Complex: Full Squat Clean + FS WOD 30 x Complex – Squat Clean + FS [...]

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

Dienstag 20181120 Mira/Saskia Warm Up 3 Rounds 10 Pike Push ups 1 Lane Bear Crawl 10 Burpees 1 Lane Inchworm Strength Work up to a heavy Split Jerk for the Day 4 Rounds: 3 Jerks @ 80% of today’s heavy max Rest 90-120 sec WoD EMOM ‘16 12/9 cal bike 20 DB Snatches 200/180 m [...]

Posted by Emanuel Erlewein on Nov. 19, 2018 in WOD-Post

Montag 20181119 Mira / Saskia Warm-Up 100 SU – 4-5 min train DU Mobility Skill / Strength Backsquat – 5 x 60% – 5 x 70% – 4 x 75% – 4 x 80% – 3 x 85% – 3 x 90% – 2 x 95% WOD 50 – 40 – 30 – 20 – [...]

Posted by Emanuel Erlewein on Nov. 17, 2018 in WOD-Post

Samstag 20181117 Emanuel Warm-Up Turkish Get up and Review 3 Round – 100 Meter Run – 5 Lunges e/s – 5 Turkish Get-Up e/s WOD 4 Rounds – 400m run – 20M KB/DB Walking Lunge (1 KB Farmers Carry and the other one in Front Rack – walk 10 Meters then Switch) – 6 KB/DB [...]

Posted by Emanuel Erlewein on Nov. 16, 2018 in WOD-Post

Friday 20181116 Emanuel / Sally Warm-Up 3 Round – 2 Min Jump Rope – 10 Forward Tea-Cup – 10 Air Squats – 10 Cuban Shoulder Rotation Skill / Strength Thruster – ReCap Skill – ReCap Breathing – ReCap Glutes and Muscles – WOD Weight Prep WOD 1 Round – Thruster @25-45kg – Bar Facing Burpees [...]

Posted by Emanuel Erlewein on Nov. 15, 2018 in WOD-Post

Thursday 2018-11-15 Sally / Julian Warm-Up 2 rds 30 on / 30 off – Bike – SU-Complex – Row – MedBall-Cleans – Ski Mobility 1 rd – 60 sec Couch-Stretch e/s – 45 sec Side-Split Skill / Strength Clean E1,5MOM 12 – 5 Basic-Jumps w/ Stick – 1 Hang-Power-Clean + 1 Power-Clean + 1 Squat-Clean [...]

Posted by Emanuel Erlewein on Nov. 14, 2018 in WOD-Post

Mittwoch 20181114 Emanuel / Mira Warm-Up3 rounds– 300/400 M Row– 1 Lane Bear crawl– 10 Airsquats– 1 lane Inch Worm – 10 SitUpsBarBell Warm Up Skill / StrengthSnatch– Technik Review– 5 – 5 – 3 – 3 – 3 – 1 – 1 (incr. weight) WOD4 Rounds– 400 M Row– 10 Snatches @ 30/45kg [...]

Posted by Emanuel Erlewein on Nov. 13, 2018 in WOD-Post

Dienstag 20181113 Saskia Warm-Up EMOM10 – 20 Air Squats – 20 Sit ups – 20 KB Swings – 20 Push ups – 40 Single Under Skill / Strength Benchpress – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80 % – 2 reps @ 85% – 1 rep @ 90% [...]