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

Dienstag 20180828 Mira Warm-Up 2×10 Cal Air Bike Sprint 2 Rounds 10m Duck Walk (with plate OH) 10m Burpee Broad Jump Skill / Strength 4×5 Tempo Front Squat 3sec down, 3sec hold, explosive stand up WOD Buy-In 800m Run 5 Rounds 9 Clean @60kg 6 Front Rack Lunges 30 Double Unders Cash-Out 800m Run [...]

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

Montag 20180827 Dom/David Warm-Up 500m Row then 3 rounds 10 banded good mornings 5 Single Leg Romanian KB DL e/s Skill / Strength 7×3 Sumo Deadlift (AHAP) WOD 4 Rounds: AMRAP4 8 Sumo Deadlift High Pull @45/30kg 8 Toes-to-bar 8 Squat Jumps Rest 1min between rounds; continue each round where you stopped [...]

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

SAMSTAG 20180825 Emanuel/Tommy/Saskia Warm-Up1 Round– 400M run Skill / Strength3RM– Hang power clean in 10 minutes Team WODAlt rds – 20 min amrap– 12 wall balls– 8/7 cal bike– 8 burpees– 12 oh plate lunges [...]

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

Freitag 20180824 Emanuel/Tom/Selina Warm-Up RUNDEN 2rds – 200 m run – 3 Man Maker – 15 Goblet Squats – 5 KB Press e/s – 5 KB Windmill e/s Mobility 2rds – 20 PVC pass through – 10 Scorpion e/s – 3 world ’s greatest stretch e/s Skill / Strength 15 Minutes to build 1 RM [...]

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

Donnerstag 20180823 Saskia/Julian Warm-Up 3 Rounds 6x10m Shuttle Run 10m Single Leg Jump e/s Skill / Strength Find max seated Box Jump then EMOM10 3 Back Squat @70-80% WOD 21-15-9 Hang Power Snatch @42.5/30kg 3-2-1 Rope Climb [...]

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

WOCHENTAG 20180822 David/Saskia Warm-Up 8 Rounds (40sec ON/20sec OFF) – Jumping Jack – Burpee – Air Squat – T Push-Up Mobility Wrist Prep Banded Lat Stretch Skill / Strength Every 3min for 5 Rounds 5-4-3-2-1 Cluster (Clean+Thruster) Each Round as heavy as possible. WOD AMRAP 10 – 4 Clean @45.5/30kg – 6 Cluster @42.5/30kg – [...]

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

Dienstag 20180821 Mira Warm Up Run 400 m 3 Rounds 10 Medball Squats 10 Medball Push Press 10 Beatswings Run 200 m Strength 4 Rounds: 5 DB KB Swings 5 DB KB Squats 5 DB KB Snatches Beginner: 1 Arm WoD Teams of two 150 Wallballs 800 m Run 100 KB Snatches @ 24/16 400 [...]

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

Montag 20180820 Dom/David/Julian Warm-Up 3 Rounds for quality – 10 Cal Row – 5 DB Snatch – 5 DB Push Press – 5 DB Front Squat –> one DB, first perform all with one arm, then all with other arm Skill / Strength 5×8 DB Overhead Squat e/s WOD 5 Rounds for time: 20 Cal [...]

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

Samstag 20180818 Selina Warm-Up 3rds ⁃ 45 sec Assault Bike ⁃ 12 Dumbbell Bench Press ⁃ 8 Single-Arm Kettlebell Row ⁃ 5 Wall Squats ⁃ 45 sec side plank e/s Mobility Scorpion Couch Stretch Skill / Strength Bench Press 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% [...]

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

Freitag 20180817 Emanuel/ Tom/ Selina Warm-Up run 200 m 2 rds 20 jumping jack 10 wall balls 10 superman 10 slow push ups 20 air sqt Rack 10 sec hold 10 leg raises 10 sec hold 10 hanging flutter kicks 10 sec hold 10 sec l-leg hold Mobility banded lat stretch 30 sec e/s banded [...]