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

Montag 20181029 Mira/David Warm Up 3 min on a machine of your choice 3 Rounds 10 Jumping Squats 10 Beatswings 10 Pike Pushups WoD AMRAP 40 50(40) cal Row 40 Box Jump Over 30 OHS 40/25 20 T2B 10 Handstand Pushups [...]

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

WOCHENTAG 2018MMTT TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

Posted by Emanuel Erlewein on Okt. 26, 2018 in WOD-Post

Freitag 20181026 Emanuel/Tom/Selina Warm-Up – 250 m row – 10 pass through – 20 KB swings – 10 v ups – 20 air squats – 10 push ups – 250 m row mobility 2 rds 45“ Handgelenk 45“ lat stretch Skill / Strength 10 min 3 rep max for today strict press then 5 x [...]

Posted by Emanuel Erlewein on Okt. 25, 2018 in WOD-Post

Donnerstag 20181025 Dom/Julian Warm-Up 2 Rounds Run 400m 1x Squat Warm Up Routine Skill / Strength A. 5 sets of 5 One and a Half Back Squat (AHAP) – Rest 2-3 min between sets – B. 1 set max reps Back Squat with last weight used WOD 8x400m Run Rest 1min between rounds [...]

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

Mittwoch 20181024 Emanuel/Saskia/David Warm-Up 100 Single Under Then: 4 Rounds 5 DB Hang Clean & Jerk (es) 5 DB Goblet Squat 5 Walk Out + Push Up 5 Scap. Pull Ups Then: 50 Double Under Skill / Strength „Lynne“: 5 Rounds for Max. Reps Bench Press @BW Pull Ups 2min Rest WOD AMRAP 10 2 [...]

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

Dienstag 20181023 Selina Warm-Up 250 m row – 2 RDS – 5 KB hot potato e/s – 10 KB Swings one Arm swings e/s – 5 KB upside down presses e/s – 10 KB CL e/s – 10 KB FS – 10 KB PJ e/s 250m row Strength 5 RDS of complex 3 Double KB [...]

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

Montag 20181022 Dom/David Warm-Up 10 Cal Air Bike Sprint – then 3 Rounds for Quality – 10 Air Squats 10 Strict Press 10 Lunges with perfect stretch 5 Hindu Push Ups Skill / Strength 7 sets of 3 Thrusters – Rest 2min – WOD For time 100 Back Squats 100 Push Press 100 Thrusters @15/20kg [...]

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

SAMSTAG 20181020 Emanuel Warm-Up Dynamic Warm up Teams of 2 – Strength Power Clean – 1RM in 12 min Rest 2-3 min WOD A. 0-10 – 1500m row (alt every 250) – Remainder of time ; max rep power clean @ 80% of strength Rest 2-3 Min B. Amrap 16 min – Devil’s Press – [...]

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

FREITAG 20181019 Emanuel / Selina / Tom Warm-Up 2 Rounds – 250 M Row – 20 Air Squats – 10 Squat Jumps – 5 DB Snatches (e/s) – 15M Waiters Walk Skill / Strength Complex Squat Clean + Hang Squat clean (2 second pause below knee) + Front Squat + 2 Jerks to Max WOD [...]

Posted by Emanuel Erlewein on Okt. 18, 2018 in WOD-Post

Donnerstag 20181018 Dom/Saskia/Emanuel Warm-Up Row 500m – then – Barbell warm up Skill / Strength Every 90sec for 15min: 3-Position Snatch 1 Snatch + 1 Low Hang Snatch (below knee) + 1 Hang Snatch (above knee) WOD 42-30-18 Air Squats 21-15-9 Toes-to-bar [...]