Posted by Emanuel Erlewein on Mrz 17, 2020 in WOD-Post

WOD – 20200317 Dienstag, den 17.03.2020 Saskia | Julian Warm-up Warm-up 12 min Row Every 4 min (@0:00, 4:00 and 8:00) 5 Dive-Bombers 10 American Swings 15 Hollow Heel Touches Strength Z-Press (6×5) Shoulder Press (6×10) Performed very fast at light weight (~30% of 1RM) Workout Metcon (Time) 5 Rounds: 10 Front Rack Lunges e/s [...]

Posted by Emanuel Erlewein on Mrz 16, 2020 in WOD-Post

WOD – 20200316 Montag, den 16.03.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds: 50 Jumping Jack 5 backward Inch-Worm 10 Jumping Squat 10 Push-Up Plank Shoulder Taps 5 Russian Baby-Maker (hold 3 sec in each position) 10 m active Beast-Crawl (1. rd: Forward, 2. rd: lateral (left), 3.rd: lateral (right)) 10 Hand Release [...]

Posted by Emanuel Erlewein on Mrz 14, 2020 in WOD-Post

WOD – 20200314 Samstag, den 14.03.2020 Julian Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. [...]

Posted by Emanuel Erlewein on Mrz 13, 2020 in WOD-Post

WOD – 20200313 Freitag, den 13.03.2020 Emanuel | Chris | Max Warm-up Warm-up 800m Run – into – 2 Rounds: 10 Hang Muscle Clean 10 Front Rack Lunge 10 Jerk Balance 10 Press behind the Neck in Split Position Pre-WoD Mobility 90 sec e/s Couch Strech 60 sec OH Stretch on the Wall 60 sec [...]

Posted by Emanuel Erlewein on Mrz 12, 2020 in WOD-Post

WOD – 20200312 Donnerstag, den 12.03.2020 Julian Warm-up Warm-up 2 Rounds: 30 sec on / 30 sec off American-Swings Row Sit-Up Wall-Ball Cluster Pre-WoD Mobility 2 Rounds 60 sec Pigeon Stretch (each side) 60 sec Jefferson Curl Strength Performed as every 3 min for 18 min (6 Rounds). Both movements to be performed within each [...]

Posted by Emanuel Erlewein on Mrz 11, 2020 in WOD-Post

WOD – 20200311 Mittwoch, den 11.03.2020 Saskia | Philo Warm-up Warm-up 2 Rounds: 1 min Ergo 10 Warrior Squat 10 Walking Lunge e/s 10 Superman 10 Hollow Rock 5 instep Stretch e/s Strength Pistols (3×4 each side) If 4 e/s are no problem, try weighted Pistol Squats. Ring Dips (3×8-12 strict Ring Dips) If 12 [...]

Posted by Emanuel Erlewein on Mrz 10, 2020 in WOD-Post

WOD – 20200310 Dienstag, den 10.03.2020 Saskia Warm-up Warm-up 3 Rounds: 30 Double Under / 60 Single Under 10 Goblet Squat 10 Russian Swing 10 double DB Push Press 30 sec Hollow Hold 30 sec Squat Stretch Strength Activation Front Squat (3×1) 30 sec down, 30 sec up. Front Squat (5×3 @ 75-80%) Workout Metcon [...]

Posted by Emanuel Erlewein on Mrz 09, 2020 in WOD-Post

WOD – 20200309 Montag, den 09.03.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds 45 sec moderate Row/Ski/Bike 45 sec Scapular Pull-Up/Banded Good Morning/MedBall Thruster Cycle through movements to do all 6. Allow 15 sec between movements to transition. Warm-up With the empty bar 3 min Hang Power Snatch 3 min Power Snatch Work [...]

Posted by Emanuel Erlewein on Mrz 06, 2020 in WOD-Post

WOD – 20200306 Freitag, den 06.03.2020 Emanuel | Chris | Max Warm-up Warm-up 2 Rounds 200m Row 10 Snatch Grip DL 10 Muscle Snatch 10 Press behind the Neck 10 Overhead Squat Pre-WoD Mobility 2 Rounds 12 PVC Pass-Through 6 Wall Squats /w 3 sec hold in bottom position Strength Overhead Squat (6×3 up to [...]