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

WOD – 20201014 Mittwoch, den 14.10.2020 Dom Warm-up Warm-up 3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Clean High Pull – 3 Muscle Clean – 3 Power Clean – then – 2-4 sets of 5 Vertical Jumps or Kneeling Jumps Strength On today’s strength part we take 10 minutes to build [...]

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

WOD – 20201013 Dienstag, den 13.10.2020 Max | Mira Warm-up Warm-up 3 rounds of 45sec on, 15 sec off – Strict Press -> Push Press -> Push Jerk – Bent Over Reverse Butterfly with 2 sec hold – DB Gorilla Row Strength Push Jerk (4 sets of 5) Build to a moderately heavy weight and [...]

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

WOD – 20201012 Montag, den 12.10.2020 Jonny | Max | Thorben Warm-up Warm-up – 60 sec Couch Stretch (e/s) 3 rounds – 10 Air Squat -> Front Squat -> Back Squat – 10 Single Leg Glute Bridge (e/s) – 10 Good Morning -> BB Good Morning Strength Back Squat (1 set of 20) Build to [...]

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

CF LV 2 Test-WODs Workout [...]

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

WOD – 20201010 Samstag, den 10.10.2020 Chris Warm-up Warm-up – 1000m Run – 30 Down & Up – 20 Good Morning – 10 Beatswings Pre-WOD – set up stations – discuss workout flow and scaling options Workout Metcon (Time) As a team of 2 or 3 – 100 Cal Ski – 100 Toes-To-Bar – 100 [...]

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

WOD – 20201009 Freitag, den 09.10.2020 Emanuel | Flo Warm-up Warm-up AMRAP 6 min – 6 Air Squat – 6 alternating DB Snatch (light weight) – 6 Wall-Balls – 6 alternating DB Hang C&J (light weight) – into – – 3 min of Rope Skipping Pre-WOD – discuss workout flow – distribute class accordingly for [...]

Posted by Emanuel Erlewein on Okt 08, 2020 in WOD-Post

WOD – 20201008 Donnerstag, den 08.10.2020 Dom | Chris Warm-up Warm-up -60 sec Couch Stretch (e/s) 3 rounds – Row 200m – 10 Plank Push Ups (e/s) – 5 Half Turkish Get Ups (e/s) Strength 3 Rounds – 10 Ring Body Saw – 20 Hanging Flutter Kicks Pre-WOD – discuss workout movements and standards – [...]

Posted by Emanuel Erlewein on Okt 07, 2020 in WOD-Post

WOD – 20201007 Mittwoch, den 07.10.2020 Dom | Philo Warm-up Warm-up – accumulate ~45sec of supinated bar hang 3 rounds – 5 Downward Dog to Cobra transitions – 10 Supinated Bent Over Barbell Row – 10 Scapular Pull-Ups – 10 Beatswings Strength Today’s strength part are supersets of strict pull-ups and inverted row holds. Rest [...]

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

WOD – 20201006 Dienstag, den 06.10.2020 Max | Chris Warm-up Warm-up 3 rounds – 15 Russian Swings -> American Swings – 20 alternating Plank Shoulder taps – 10 Down & Up – 30 sec Single KB OH Hold (each side) Pre-WOD – discuss WOD movements and scaling options Workout Metcon (AMRAP – Rounds and Reps) [...]

Posted by Emanuel Erlewein on Okt 05, 2020 in WOD-Post

WOD – 20201005 Montag, den 05.10.2020 Jonny | Max | Thorben | Flo Warm-up Warm-up EMOM 9 min 1. 200/250m Row 2. 15 Air Squat 3. 100m Run Pre-WOD – get set up and ready Workout Metcon (Time) 3 Rounds – 1000/800m Row – 100 Air Squat – 1000m* Run *1 lap around building complex [...]