Posted by Emanuel Erlewein on Mrz 06, 2021 in WOD-Post

Home WoD – 20210306 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 3 rds – 10 Inch Worms – 10 Strict Presses – 10 sec Overhead Hold – 5 Push-Ups Mobility 2 rds – 1 min Chest Opener e/s Strength 4 rds – 8 Half Kneeling Filly [...]

Posted by Emanuel Erlewein on Mrz 05, 2021 in WOD-Post

Home WoD – 202100305 Warm-up Warm-up 3 rds – 4 Push-Ups to Down Dog (3 sec down) – 8 Side Plank to Star Plank e/s – 16 Finger Push-Ups Mobility – 1 min Upper Pec Strech e/s – 2 min Down Dog Strength Handstand Hold (Handstand re-test) Handstand (Re-Test) – max free HS Hold Test-Scaling [...]

Posted by Emanuel Erlewein on Mrz 04, 2021 in WOD-Post

Home WoD – 20210304 Warm-up Warm-up 3 rds – 10 Spiderman Walkouts – 4 Windmills e/s – 10 Kang Squats – 10 Sit-Ups Mobility – 1 min Dragon Pose e/s – 1 min Prayer Stretch Strength Legs 4 rds – 15 Close Stand Goblet Squats* – 8 Goblet Cossack Squats e/s – 10 Courtsy Squats [...]

Posted by Emanuel Erlewein on Mrz 03, 2021 in WOD-Post

Home WoD – 202100303 Warm-up Warm-up 3 rds (30 sec On/15 sec Off) – alt. Curtsy Lunges – Front Scale to half Pistol 15 sec e/s – weighted Strict Press 15 sec e/s – alt. Floating Foot Pistol (all the movements slow and controlled) Mobility – 2 min Couch Strech e/s – 2 min Puppy [...]

Posted by Emanuel Erlewein on Mrz 02, 2021 in WOD-Post

Home WoD – 20210302 Warm-up Warm-up AMRAP 7 – 20 Mountain Runner e/s – 15 Broomstick Thruster – 10 Push-Ups – 5 Down-Ups Mobility 2 rds – 45 sec Cobra – 45 sec Pigeon Stretch e/s Strength Snatch Technique 6 rds – 6 Snatch Deadlifts – 6 Power Snatchs – 6 Snatch Balances – 6 [...]

Posted by Emanuel Erlewein on Mrz 01, 2021 in WOD-Post

Home WoD – 20210301 Warm-up Warm-up 3 rds – 10 Downward Dog/Push-Up Position Transitions (2 sec hold) – 8 World Greatest Stretch e/s – 6 Crab-Walk Steps e/s forward and bachwards – 4 Push Up Walks (Front/Back/Side/Close) Mobility 2 rds – 10 Russian Baby Maker – 1 min Calf Raises TEMPO 0-2-2-2 Strength Push-ups (Beep [...]

Posted by Emanuel Erlewein on Feb 28, 2021 in WOD-Post

Home WoD – 20210228 Warm-up Warm-up 3 rds – 10 Push-Ups – 10 Squats – 10 Sit-Ups Mobility 2 rds – 30 sec Pigeon Pose e/s – 1 min Frog Stretch – 30 sec Kneeling Quad Stretch e/s Strength E3MOM 12 – 6 Weighted Cossack Squats e/s* – 6 Weighted Curtsy Squats e/s* * Choose [...]

Posted by Emanuel Erlewein on Feb 27, 2021 in WOD-Post

Home WoD – 20210227 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 4 rds – 10 sec Plank-Hold – 10 Plank-Walks i/t – 10 Side Planks L&R i/t – 10 Hollow-Rocks Mobility 3 rds – 30 sec Couch Stretch e/s – 30 sec Scorpion Stretch e/s Strength [...]

Posted by Emanuel Erlewein on Feb 26, 2021 in WOD-Post

Home WoD – 20210226 Warm-up Warm-up For Quality and Breathing (TC 10) – 200 Single-Unders Every Break and @End perform 5 Inch-Worms – 200 Revers-Unders Every Break and @End perform 5 Push-Ups – 200 Double-Unders Every Break and @End perform 15 Superman-Rocks Mobility 2 rds – 30 sec Reverse Handstand Activation Walk – 30 sec [...]

Posted by Emanuel Erlewein on Feb 25, 2021 in WOD-Post

Home WoD – 20210225 Warm-up Warm-up 3 rds – 6 slow Down-Ups – 12 Sit-Ups – 15 Pinch Odd-Object Bend-Over Row Mobility 2 rds – 15 Russian Baby Makers – 60 sec Saddle Pose Strength Rows / Tricep-Extensions 5 rds (40 sec each) – Bent-Over Eagle Rows – Upright Rows – Bend-Over Trizeps Extensions e/s [...]