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

FREITAG 20181005 Mira/Saskia/David Warm-Up AMRAP 6 20 Single Under 1 Suicide Run 2 Rounds 10 Squat + Walkout + Push Up Medball T Spine Reach Skill / Strength 5 Rounds Every 3min 3 Strict Press 5 Push Press 7 Thruster *unbroken complex* WOD 2×AMRAP 5 5 HSPU 5 Pull Ups 10 KB Snatches @16/24 *2min [...]

Posted by Emanuel Erlewein on Okt. 04, 2018 in WOD-Post

Thursday 20181004 Dom / Julian Warm-Up 3 rds – 15/12 cal Row – 10 MedBall DLs – 15 Russian-Swings – 10 MedBall Cleans – 15 Sit-Ups – 10 MedBall Lunges Skill / Strength 7 rds – 1 Deadlift + 1 Clean-Pull + 1 Power-Clean + 1 Full-Clean – 5 weighted Push-Ups WOD 5 rds – [...]

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

Wednesday 20181003 Julian Surprise😇 [...]

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

Dienstag 20181002 Mira Warm Up 5 Rounds 5 Burpees 5 Beatswings 5 Strict Toes to Bar Shoulder Stretch Barbell Warm Up Skill/ Strength EMOM 5 3 Tall Snatch 2 Snatch Balance 1 OHS 2 min Rest EMOM 5 1 Snatch 1 Hang Snatch Workout AMRAP 12 2-4-6-8-10… Toes to Bar Thruster Burpee over the Bar [...]

Posted by Emanuel Erlewein on Okt. 01, 2018 in WOD-Post

MONTAG 20181001 Mira/David Warm-Up 2 Rounds 500/400m Row 12 Banded Pull Down 12 Air Squat 12 KB SDHP Squat Mobility Skill / Strength E3MOM 15 3 Tempo Back Squat @22X0 5 Tempo Pull Up @22X0 WOD 3RFT 400m Run 30 DB Deadlift 20 DB Lunges 10 DB Hang Squat Clean (Weights: 2xDB @22.5/15kg) [...]

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

Samstag 20180928 Saskia Warm-Up EMOM12 – Row – Ski – Bike Skill / Strength Find your 3RM Deadlift of the day – 5×5 @75% of your 3RM WOD 4 rounds – 10 KB FS @12/20 – 20 Push ups – 30 walking lunges – 40m KB Farmers carry @24/32 [...]

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

FREITAG 20180928 EMANUEL / Tom / SELINA Warm-Up 2 Rounds 45 sec on /15 sec off – DU – Air Squat – Superman Hold – Stick Passthrough – Stick OH Lunges Skill / Strength BB Warm-Up – 10 Front Squat – 5 Strict Press – 5 SOTS Press – 10 OHS – 7×5 OHS Increasing [...]

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

Thursday 20180927 Dom / Julian Warm-Up 3 rds – 100m run –   5 Scapula Pull-Ups – 10 American-Swings –   5 MedBall-Cleans – 10 Sit-Ups –   5 Wall-Squats – 10 sec Handstand (Wall-Climb) Skill / Strength 7 rds – 1 Clean + 1 Hang-Clean – 5 (weighted) Pull-Ups WOD 5 rds – 10 [...]

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

MITTWOCH 20180926 Emanuel / Saskia Warm-Up 3 rounds – 5 Push-ups – 10 Sit-ups – 15 Air squats Mobility & Barbell Warm up Skill / Strength 5 rounds – 3 Push Jerks directly into – 5 squat jumps – 5 jumping lunges (e/s) Rest 90sec. WOD 4 rounds – 600 m run – 40 KB [...]

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

Dienstag 20180925 Mira Warm-Up – Reise nach Jerusalem 2 Rounds – 60 Single Under – 10 Air Squats with twist – 10 Medball Pushups Skill / Strength 20 min to find your heavy Backsquat for the day – 4x 5 Backsquat @75% WOD For time – 100 Wallballs – EMOM 6 V-Ups [...]