Posted by Emanuel Erlewein on Nov. 12, 2018 in WOD-Post

Monday 2018-11-12 Mira / Julian Warm-Up 200m MedBall Run 2 rds – 10 Sit-Ups – 10 Stepping Burpees – 10 Punisher OHS – 10 OH-Walking-Lunges – 10 Hanging Shoulder-Rotations – 10 Superman-Rocks Mobility 2 rds – 60 sec Squat-Stretch – 5 Paused Wall-Squat Skill / Strength OHS 5 rds – 3 Paused OHS – 3 [...]

Posted by Emanuel Erlewein on Nov. 09, 2018 in WOD-Post

Freitag 20181109 Mira / Selina Warm-Up 3 Rounds – 10 KB Swings AM – 10 KB Squats – 10 Push ups Skill / Strength 5 Rounds (Rest 90 sec-2 min) – 1 Low Hang Clean – 1 Hang Clean – 1 High Hang Clean WOD – AMRAP 3 Rest 90 sec 2 Rounds Part 1 [...]

Posted by Emanuel Erlewein on Nov. 08, 2018 in WOD-Post

Donnerstag 20181108 Dom Warm-Up Row 1000m – then 2 rounds – 10 Banded Pull Down 10 Banded Face Pull 10 Banded OH Pull Skill / Strength Extensive Workout preparation WOD 4xAMRAP6, Rest 2min 1-2-3-4-5… Double KB Snatch Double KB Clean Double KB Jerk Burpee Over KBs – start each AMRAP from the beginning of the [...]

Posted by Emanuel Erlewein on Nov. 07, 2018 in WOD-Post

Mittwoch 20181107 Saskia / Philo Warm-Up 3 rds – 100 SU – 10 Air squats – 10 Push ups – 10 Sit ups Skill / Strength 6 rds – each 90sec. – 1 Squat Clean + 3 FS WOD AMRAP 12 – 20 DB Goblet Squat – 20 Sit ups – 20 DB walking lunges [...]

Posted by Emanuel Erlewein on Nov. 06, 2018 in WOD-Post

Dienstag 20181106 Mira Warm Up 3 Rounds 15/12 cal Row 10 Barbell Thruster Mobility Shoulder Strength Barbell Warm Up EMOM 8 3 Push Jerk 2 Split Jerk WoD Gwen 15-12-9 unbroken Clean&Jerk every break: 10 Burpees [...]

Posted by Emanuel Erlewein on Nov. 05, 2018 in WOD-Post

Montag 20181105 Dom/Mira/Saskia Warm-Up EMOM12 1. 15 KB Swings 2. 8 KB Single Leg Romanian Deadlift (SLRDL) right side 3. 8 KB SLRDL left side 4. 10 BB Good Mornings Skill / Strength 3×10 Deadlifts – Rest exactly 1min between sets – WOD For time: 21 Power Snatch @30/45kg 21 Back Rack Box Step Over [...]

Posted by Emanuel Erlewein on Nov. 03, 2018 in WOD-Post

SAMSTAG 20181103 Emanuel Warm-Up 5 Rounds – 400m run – every 2-3 min (athlete depending) Skill / Strength 3 & 1 rep ranges – Bench Press heavy – Bent over barbell row – 8-12 reps HEAVY. GOAL = 1.5-2x amount of reps here than 1 WOD 1 Round AFAP – 500 M Row – 50 [...]

Posted by Emanuel Erlewein on Nov. 02, 2018 in WOD-Post

Freitag 20181102 Saskia / Emanuel Warm-Up 2 rounds – 15 Air squats – 15 m bear crawl – 15 jumping squats – 15 m Inch worm Skill / Strength Back squat – Activation – Find your 3RM – 5 x 3 with 80% WOD – 1000 m row – 2 min rest – 750 m [...]

Posted by Emanuel Erlewein on Okt. 31, 2018 in WOD-Post

Mittwoch 20181031 David / Saskia Warm-Up EMOM10 – 20 Squats – 20 Sit ups – 20 KB Swings – 20 Push Ups – 20 Superman Skill / Strength Clean WOD Cindy [...]

Posted by Emanuel Erlewein on Okt. 30, 2018 in WOD-Post

Dienstag 20181030 Mira Warm Up EMOM 9 8 Burpees Skill Toes to bar Strength EMOM 10 6-8 T2B WOD 3 RFT 25 KB Swings 32/24 18 KB Squats 11 Burpee over KB [...]