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

SAMSTAG 20181215 Emanuel General Warm-Up 1 Round of – Jump Rope – SU / DU Specific Warm-Up Kettle Bell Swing – 3×5 Single Leg Deadlift incr. weight e/s – 3×5 KB Swings OH Squat – 3×5 KB High Elbow Pull – 3×4 Shoulder Press KB – 3×3 KB Snatch – 3×3 KB OH Squat Turkish [...]

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

Freitag 20181214 Emanuel / Saskia Warm-Up 2 rounds – 15 Air Squats – 1 lane bear crawl – 5 KB windmill e/s – 30 sec frogg stretch Barbell Warm up Skill / Strength work up to a heavy complex of – 1 power clean + 1 squat clean – Then 5 sets of 2x complex [...]

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

Donnerstag 20181213 Dom / Julian Warm-Up 3 rds – 15 Russian-Swings @12/16 – 15 Sit-Ups – 10 Wall-Balls – 10 sec HS-Hold – 15 cal row Mobility 2 rds – 5 Banded OHS – 10 Pull-Apart Pass-Throughs Skill / Strength 10 – 8 – 6 – 4 – 2 – 2 – 1 – 1 [...]

Posted by Emanuel Erlewein on Dez 12, 2018 in WOD-Post

Mittwoch 20181212 Philo Warm-Up 3 Runden: 250m row 10 American Swing 10 pushups Skill / Strength  Find 1 RM Benchpress 3 rounds: 6 Benchpress @80% WOD Warmup:  Deadlift For time: TC: 16 Minuten: 30 deadlift 80/60 kg 30 pull-ups   30 goblet squats 28/20 kg 1000m row  30 goblet squats 28/20 kg 30 pull-ups  30 [...]

Posted by Emanuel Erlewein on Dez 11, 2018 in WOD-Post

Dienstag Mira Warm Up3 min Cardio 3 Rounds 5 Bottoms up Kettlebell Rack Squats 5 Rope Pulls 1 Lane Broad Jumps Skill Rope Climbs Strength EMOM 10 2 Rope Climbs 5 KB Thruster WoD 30 Power Snatch 40/25 500 m Row 50 Thruster 500 m Row 30 Power Snatch [...]

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

Montag 20181210 Mira/Julian/Dom Warmup Row 500 3 Rounds 15 sec all out row 45 sec chill pace Then 3 Rounds 15 banded Good mornings 10 Sit-ups 10 Supermen Strength 5×5 Deadlift (across) 30 sec Hollow Hold inbetween WoD For Max Reps 2 Rounds- 90 sec each station 15 sec transition Cal Bike Burpees Cal Row [...]

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

Freitag 20181207 Emanuel Warm-Up 10 Min Running Clock – steady Pace Row – Even Min: 10 lateral lunges – Odd Min: 10 HipFlow Strength Front Squat – Build to a heavy 4 reps – @80% 3*8 Single Leg Step-ups + Jump on20/24in – 3 x 10 reps each leg WOD 5 Rounds for Time – [...]

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

Donnerstag 20181206 Dom Warm-Up 3 Rounds 10 Cal Row 10m Inch Worm 10 Scapular Pull Ups 10 Beat Swings 10 Strict Press Skill / Strength EMOM10 3 TTB 2 Pull Ups 1 Chest-to-bar Pull Up WOD 3 Runden 45 Double Under 15 Russian Twist @20/12kg 45 Double Under 15 HSPU [...]

Posted by Emanuel Erlewein on Dez 05, 2018 in WOD-Post

Mittwoch 20181205 Emanuel / Philo / Saskia Warm-Up 2 rounds – 15 KB Swings – 10 OHS with stick – 1 lane bear crawl Skill / Strength Barbell warm up for Snatch – Find your 1RM of the day – 5 x 1 @ 80% WOD 2 rounds – 10 snatches @40/25kg – 2 shuttle [...]

Posted by Emanuel Erlewein on Dez 04, 2018 in WOD-Post

Dienstag 20181204 Mira WarmUp Game 2 Rounds 10 Scapular Pull-ups 10 Squat Jumps 10 KB Press Strength 15 min for 4 Rounds 3 Push Jerks (start @ ~60%) ME Strict Pull-ups WoD TC 10 3 Rounds 10 KB Cleans 10 KB Jerks 10 KB Squats Remaining time: Burpees [...]