Posted by Emanuel Erlewein on Aug. 16, 2018 in WOD-Post

DONNERSTAG 20180816 Mira / Julian Warm-Up 5 rds* – 30 sec SUs – 30 sec rest *try to match your reps of the first rd, w/out looking at the clock 2 rds – 5 Burpees to Leg-Raises / sT2B – 5 Walk-Outs w/ Push-Ups – 5 MedBall-Cleans to Wall-Balls Mobility 2 rds – 5 Rig-Guided [...]

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

MITTWOCH 20180815 Emanuel / Julian / Saskia Warm-Up 2-3 Min – Jump Rope DU / SU Mobility 2-3 Min – Pidgeon Stretch – Banded Straight Leg Mobility @Rig – Adductor Stretch to L&R Strength Deadlift – 3rm with 1-second pause at the top WOD – 15 min cap 3 Rounds – 500m row – 35 [...]

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

Dienstag 20180814 Dom/Mira/Saskia Warm-Up AMRAP8 – 100m Run – 10 Strict Press – 10 Air Squats – 1 Wall Walk Skill / Strength Strict Press 4×8 AHAP WOD AMRAP12 – 4 HSPU – 8 Pull Ups – 12 Alternating Pistol Squats [...]

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

MONTAG 20180813 Dom / Mira / Saskia Warm-Up 3 rounds – 500m row – 5 burpees – 10 Push ups – 15 air squats Skill / Strength E2MOM14 – 1 Squat clean – 1 Hang squat clean – 1 FS WOD 3 rounds – 25 DU / 75 SU – 10 squat cleans @42,5 / [...]

Posted by Emanuel Erlewein on Aug. 11, 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 [...]

Posted by Emanuel Erlewein on Aug. 10, 2018 in WOD-Post

FREITAG 20180810 Emanuel / Selina / Saskia Warm-Up 45 on 15 off – easy row – superman hold – medium row – hollow hold – fast row – slow air sqts Warm-Up 30 sec single under 30 sec PVC pass through 30 sec double under 30 sec PVC pass through Skill – 1 min banded [...]

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

DONNERSTAG 20180809 Dom / Julian Warm-Up 3 Rounds, performed with a partner: – Partner A: Row – Partner B: 3 Push Ups + 6 KB Snatch + 9 Wallball Skill / Strength 5 Rounds as superset – A. 5 KB Man Maker – B. 2x10m KB OH Carry (bottoms up) – Rest 2min between sets [...]

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

WOCHENTAG 20180808 David/Saskia Warm-Up EMOM 8 – Row – 15 PVC OHS – 15 American KBS – 10 Walk Out + Push Up Skill / Strength E2MOM 12 6 OHS (ascending weight) 12 V-Ups WOD „Nancy“ 5 Rounds 400m Run 15 OHS @30/42.5kg [...]

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

DIENSTAG 20180807 Mira Warm-Up3 rounds– 100 m Run– 10 banded Good-Morning– 8 Burpees– 6 Scapular Pull-ups Skill / Strength6×3– Deadlift ascending weight– inbetween: 6 strict pullups WODAMRAP 16– 10 Power Clean @60/40– 12 Front Rack Lunges– 16 Burpee over the Bar [...]

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

Montag 20180806 Dom/Mira/Saskia Warm-Up AMRAP7 7m Bear Walk 7m Walking Lunges 7m Inch Worm 7 Jumping Squats Mobility 2 Rounds Couch Stretch Banded Overhead Distraction WOD EMOM28: 1. 12 Thrusters 42.5/30kg 2. 14 Hand-release Push Ups 3. 16 Back Squat 42.5/30kg 4. Run 100m [...]