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

Montag 20180924 David Warm-Up 2 Rounds 250m Row 8 Scap. Pull-ups 8 Beat Swings 8 DB C&J (es) 50 Single Under Skill / Strength 5 Rounds – Banded Barbell Strict Press – (Weighted) Pull-ups WOD AMRAP 12 4 Hang Power Clean @60/40kg 8 S2OH 30 DU [...]

Posted by Emanuel Erlewein on Sep. 22, 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 Sep. 21, 2018 in WOD-Post

Freitag 20180921 Emanuel Mobility3 Rounds10 Kneeling Shoulder Dislocates10 Prone PVC Presses10 KB Snatches15m Waiters Walk (e/s)20 sec wrist mobility Warm-Up2 Rounds– 3 min of HS holds or / walking90 Sec Rest StrengthWork up to 75% of 1 RM3×5Deadlift @ 75% of 1RM + TnG WOD IAMRAP 10– Run 200m– 10 KB 24/16kg– 5 TB Rest [...]

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

Donnerstag 20180920 Dom/Julian Warm-Up Run 800m Then 3 rounds: 10 Air Squat 10 Pike Push Ups 5 Jumping Squats 30sec Handstand Hold Skill / Strength 4 sets of 12 DB Thrusters (AHAP) Rest 2-3min between sets WOD E8M for 3 rounds Run 800m 30 Thruster @15/20kg 15 Burpees [...]

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

Mittwoch 20180919 David/Saskia Warm-Up Reverse Single Under’s 2 Rounds 20 Air Squat 10m Inch Worm 10m Duck Walk Shoulder & Hip Mobility Skill / Strength 5-5-3-3-1-1-1 OHS WOD AMRAP 16 8 HSPU 8 Hang Power Snatch 30m Heavy Farmers Carry [...]

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

Dienstag 20180922 Mira Warm Up Row 1000/800 3 Rounds 12 Tuck Jumps 9 Beatswings 6 Burpees Skill Toes to Rings Kipping/Butterfly Pullups WoD 7 min AMRAP 40 DU 12 Toes to Rings 8 Clean&Jerk 40/25 [...]

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

Montag 20180917 Mira Warm-Up Run Fun Barbell Warmup Hip+ Shoulder Mobility Skill / Strength EMOM 14 3 Snatch @75% 6 Ring Dips WOD 4 Rounds 1 min Airbike 1 min KB Swings @24/16 1 min Row 1 min KB Snatches @ 24/16 [...]

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

SAMSTAG 20180915 Saskia Warm-Up 3 rounds – 100 SU – 15 Sit ups – 15 Air Squats – 15 KB swings Skill / Strength Back Squat Activation 5 x 5 Backsquats WOD 50 Box jumps 50 Sit ups 50 Air Squats 50 KB swings 50 Wall balls 50 DU / 100 SU [...]

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

FREITAG 20180914 Emanuel / Saskia Warm-UpEMOM10– SU / DU– Air squats– KB Swings– Wall Balls– Sit ups Barbell Warm UpStrengthE2MOM14Jerk Komplex – 1 Push Jerk & 1 Split Jerkincreasing weight every 2 minFirst set light weight WOD30 cal row5 Push ups25 cal row10 Push ups20 cal row15 Push ups15 cal row20 Sit ups10 cal row25 [...]

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

Thursday 20180913 Dom / Julian Warm-Up Partner MedBall-Carry 2 rds 30 on / 20 off – Plank-Hold – Air-Bike – Wall Squat-Sit – Ski-Erg – Jumping-Jacks – Row Skill / Strength EMOM 10 – 3 Deadlifts  – 2 Hang-Pulls – 1 Hang-Clean WOD 5 rds – 20 Wall-Balls – 10 DB Snatches right @15/22,5 – [...]