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

Dienstag 20180724 Mira/Dom/Saskia Warm-Up Row 500m then 3 Rounds: – 3 Clean High Pull – 3 Power Clean – 3 Front Squat -3 High Hang Clean – 3 Hang Clean – 3 Below the knee Hang Clean Mobility – Banded Shoulder Stretch – Wrist Stretch Skill/Strength/etc. E2MOM12: – 3 Position Clean (High Hang, Hang, Below [...]

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

WOCHENTAG 20180723 Mira/David Warm-Up EMOM 10 – 10cal Row – 10 Burpees – 10 Lunges (es) – 10 1-Arm KB Swings @12/16 – 3 Wall Walks Mobility – Banded Lat Stretch – Front/Back Rack Mobility Skill/Strength 5 Rounds – 5 Push Press (incr. weight each round) – Max. Strict Pull Ups WOD 21-15-9 DB Hang [...]

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

Samstag 20180721 Emanuel / Saskia Warm-UpBench Press Warm Up2-3 rounds of 10 x Wallball @9/6kg 10 x Hindu Push-ups 10 x KB Swings @16/8kg Mobility2 Runden– 20 Shoulder Dislocates– Banded Internal / External Rotation of shoulder @90 degrees– Banded Front to OH Rotation of shoulder still @90 degrees StrengthBenchPress – Increasing Weight towards 1 Rep [...]

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

Freitag 20180720 Emanuel/Tom/Selina Warm-Up– 600 m run– ABC Running Drills– Tabata Handstand Hold Mobility– Barbell Squat– Barbell Front Reck Skill/Strength3rds– 4 FrontSquats (60 sec Rest)– 60 sec Front Leaning Ring (60 sec Rest)– 6-8 DB row (e/s) (60 sec Rest) WODTC: 15 Min 10 rds– 200 m run– 10 HSPU– 15 Goblet Squats( 24/16 kg) [...]

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

Donnerstag 2018-07-19 Julian Warm-Up 3 rds – 100m run – 10 Russian-Swings @12/16 – 5 Burpees over the KB – 10 Banded Pull-Apart Pass-Throughs – 5 Wall-Squats (parallel feet, close to wall) – 10 Sit-Ups Mobility 2 rds – 45 sec Frog-Stretch – 45 sec MedBall Shoulder-Stretch Skill/Strength/etc. Snatch EMOM 16 – ODD: 3 Snatch-Pulls [...]

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

Mittwoch 20180718 Emanuel / Saskia Warm up 2-3 min SU / DU Mobility 3 Rounds of: – 20 Reps Straight Leg Toe Kicks (Zombie Walk) – 10 Reps Inch Worm – 20 Reps of Sit-Ups – 10 Reps of Push-Ups – 10 Lunges e/s with Upper Body Twist Strength Deadlift 3RM with a 4-second pause [...]

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

Dienstag 20180717 Dom/Mira/Saskia Warm-Up 3 Rounds: 10m Banded Side steps (right) 10m Banded Side steps (left) 10m Banded Walk (forward) 10m Banded Walk (backward) Mobility 2 Rounds: – Bench T-spine Mobilization – Deep Squat Rotation Skill/Strength/etc. EMOM10: – 3 Front Squats @70-80% of 1RM (same weight for all sets) WOD For time: 25 Toes-to-Bar 50 [...]

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

Montag 20180716 Mira/David Warm-Up 200 Single Under 3 Rounds 8 Air Squat 8 DB Clean + Press (es) 4 Burpee Broad Jumps Mobility Wrist & Shoulder Skill/Strength E2MOM 14 1 Power Clean 1 Split Jerk 1 Clean 1 Split Jerk *Add weight, complex unbroken WOD 3 Rounds 3R of Cindy 500m Row 1min Rest [...]

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

Samstag 20180714 Emanuel Warm-Up Tabatha Session – 8 rds of Squats – 8 rds of Push Ups – 8 rds of Sit-Ups Mobility Squat Mobility Session Repeat 2 Times – go into Squat – grab Toes – Stand up – stretch posterior chain  – go into Squat – interlock fingers behind the head – open [...]

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

Freitag 20180713 Emanuel / David / Saskia Warm-Up 3 rounds – 500m row – 10 push ups – 10 walking lunges – 10 Sit-Ups Mobility 2 rounds – arm circles – passthroughs – pull aparts Skill/Strength/etc. Strict Press 5 – 3 – 3 – 3 – 1 – 1 (increasing weight) WOD 4 rounds – [...]