Posted by Emanuel Erlewein on Nov 15, 2019 in WOD-Post

Freitag 20191115 Saskia | Mira Warm Up 2 Rounds (teams of 2) 100 Seilsprünge (partner holds plank) 40 AM KB Swings (hollow hold) 20 Push ups (Supermen) Strength/Skill In 8 min Build up to a moderate and beautiful 3 Rep Snatch WoD Teams of 2 AMRAP 5 (Partner A) Buy in: 150 DU 10 Snatch [...]

Posted by Emanuel Erlewein on Nov 14, 2019 in WOD-Post

Donnerstag 20191114 Julian Warm-UpAMCRAP 10– 12 (Active Beast) Bird-Dogs–   1 Lane Burpee Broad-Jumps– 12 Klokov-Presses–   1 Lane Lateral Inch-Worms Mobility–   6 alt. Hand-Release Wall-Squats– 12 Saucy-Girl Leg-Lifts– 60 sec Dynamic Frog-Stretch– 12 Stick-Swimmer–   6 alt. Hand-Release Wall-Squats StrengthThruster / Cluster3 rds– 4 paused Cluster (Pause 3 sec in Catch-Position)   E2MOM [...]

Posted by Emanuel Erlewein on Nov 13, 2019 in WOD-Post

Mittwoch 20191113 Saskia/Philo Warm-UpAMRAP8– 250m Row– 10m Walking Lunges– 10 Good Mornings w/ BB– 10m Walking Lunges Mobility– 60sec Pigeon Pose e/s– 60sec One-Leg Pike Stretch e/s Strength / Skill3 Supersets– 10 Romanian Deadlift– 10 Single Leg Glute Bridges e/s– rest ca. 2min between sets – WoD4 rounds for time– 500m Row– 40 Air Squats– [...]

Posted by Emanuel Erlewein on Nov 12, 2019 in WOD-Post

Dienstag 20191112 Saskia / Christopher Warm-UpBuy in: 1000/750 m row2 rounds– 10 Goblet Squats– 10 V-Ups– 10 Lunges – 30 sec hollow hold– 30 sec banded triceps stretch e/s Strength / SkillFront Squat– Warm up to 50-60% of your 1RM – 5 x 6 Front Squats: 5 sec down – 5 sec up– 5 x [...]

Posted by Emanuel Erlewein on Nov 11, 2019 in WOD-Post

MONTAG 20191111 JONNY/CHRIS/JULIAN Warm-Up2 Rounds– 50 Jumping-Jacks– 1 Lane Box-Cube-Walk /w Partner– 30 Lunges iT– 20 Partner Sit-Ups– 10 Strict Press @BB Mobility– 12 Pass-Throught– 5 paused Wall-Squats– 12 Tee-Cup e/s @1,25kg/2,5kg StrengthSplit-Jerk1 paused Split-Jerk+1 Split-Jerk  (3s in Catch-Position)– In a 15 min time Window ca. 2 Warm-Up Sets and 5 Working Sets WoDFor Reps [...]

Posted by Emanuel Erlewein on Nov 09, 2019 in WOD-Post

Sonntag 20191110 SASKIA Warm Up 10 min Rowing – On the Minute perform a 10 second Burst of 100% Effort WoD in Teams of 2 A. 11 min clock – Staggered Start *100/80 (90 mixed Teams) cal Assault Bike Remaining time Max Effort Power Cleans*6 min cap for calories– Rest clean up recover prep for [...]

Posted by Emanuel Erlewein on Nov 08, 2019 in WOD-Post

FREITAG 20191108 Saskia | Julian Warm-Up15 Min EMOM– 12/15 Cal Assault Bike / Ski Erg / Row– 15 TTB– 5 Front Squat from the Floor (increase weight) Strength / SkillBack Squat– Work up to a 1-2 Rep Heavy Max for the day– You have one shot to work up to a 20+ Rep Max. So [...]

Posted by Emanuel Erlewein on Nov 07, 2019 in WOD-Post

Donnerstag 20191107 Dom Warm-Up– 500m Row2 rounds– 3 Clean Deadlift– 3 Clean Pull– 3 Clean High Pull– 3 Power Clean– 3 Squat Clean Mobility– 60sec Banded Super Front Rack e/s– 60sec Pigeon Stretch e/s Strength / SkillEMOM4– 5 touch and go Power Cleans– Rest 1min –EMOM3– 3 touch and go Power Cleans– Rest 1min – [...]

Posted by Emanuel Erlewein on Nov 06, 2019 in WOD-Post

Mittwoch 20191106 Dom/Philo Warm-UpAMRAP8– 10x10m Shuttle Run– Air Squats– Scapular Pull Ups– Scapular Push Ups– Suitcase DB Deadlift Mobility2 rounds– 60sec Wall Hinge– 60sec Wall Pec Stretch e/s Strength / SkillEMOM5– 30-40% of max Pull UpsEMOM5– 30-40% of max Toes To Bar 3 supersets– 8-12 strict Pull Ups– 8-12 strict Toes To Bar WoDRepeat for [...]

Posted by Emanuel Erlewein on Nov 05, 2019 in WOD-Post

Dienstag 20191105 Jonathan | Mira Warm-Up3 rounds:– 10 KB-Goblet-Good-Mornings– 10 KB-Goblet-Squat– 10 KB-Goblet-Press (both hands on one KB)– 10 Sit-Ups [...]