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

WOD – 20200905 Samstag, den 05.09.2020 Emanuel Warm-up Warm-up 10 min of rowing with 50 sec easy and 10 sec hard Pre-WoD Mobility Strength Power Snatch (15 min to build to a heavy 3-position Power Snatch) 3-position Power Snatch: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch [...]

Posted by Emanuel Erlewein on Sep 04, 2020 in WOD-Post

WOD – 20200904 Freitag, den 04.09.2020 Emanuel | Flo Warm-up Warm-up 2 rounds – 30 sec Couch Stretch (e/s) – Squat Hip Opener (hold for 30 sec) – 10 Air Squat -> 10 Front Squat – 10 Wallballs Strength Today’s strength part is the next iteration of our Front Squats. Further decreasing the reps in [...]

Posted by Emanuel Erlewein on Sep 03, 2020 in WOD-Post

WOD – 20200903 Donnerstag, den 03.09.2020 Dom Warm-up Warm-up 3 rounds – 90 sec Rope Skipping – 5 Clean Deadlift + 5 Clean Pull + 5 Power Clean – 7-10 Scapular Pull-Up – 7-10 Beatswings Pre-WOD – go through movements and scaling options Workout Metcon (AMRAP – Rounds and Reps) AMRAP 25 min – 1 [...]

Posted by Emanuel Erlewein on Sep 02, 2020 in WOD-Post

WOD – 20200902 Mittwoch, den 02.09.2020 Saskia | Dom | Philo Warm-up Warm-up 3 rounds – 10 Cal Row – 10 DB stirct Press (e/s) – 10 (seated) Wall Angels – 10 Bent Over Reverse Butterfly Strength Today’s strength part is a superset of single DB strict press and Lu raises. Rest 1-2 min between [...]

Posted by Emanuel Erlewein on Sep 01, 2020 in WOD-Post

WOD – 20200901 Dienstag, den 01.09.2020 Saskia | Mira Warm-up Warm-up 3 Rounds – 100m Run – 10 Wallballs – 5 strict Pull-ups/Ring Rows Strength (C2B) Pull-Ups and/or Bar Muscle-Up practice Kipping Pull-Ups: Beatswings, Hip- Movement, Initialisierung Bewegung von Oben, -> options: with Box Butterfly Pull-Ups: https://www.youtube.com/watch?v=PhcFO_T9mRw -> options: with Box, small Butterflies Bar Muscle-Up [...]

Posted by Emanuel Erlewein on Aug 31, 2020 in WOD-Post

WOD – 20200831 Montag, den 31.08.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds of 45 sec on, 15 sec off – Good Morning (stick -> BB) – Glute Bridges with 2 sec hold at top – Down & Up Strength Today’s strength part is the next iteration of our Deadlift. Further [...]

Posted by Emanuel Erlewein on Aug 29, 2020 in WOD-Post

WOD – 20200829 Samstag, den 29.08.2020 Emanuel Warm-up Warm-up – 3-5 min of rowing 2-3 rounds – 10 scapular Pull-Ups – 10 Beatswings – 5-10 V-Ups Strength Toes-To-Bar Conditioning: – 5 min of practice/prep/scaling options Toes-To-Bar (EMOM 10 min) Choose a number of TTB you think you can hold for 10 min! Pre-WOD – discuss [...]

Posted by Emanuel Erlewein on Aug 28, 2020 in WOD-Post

WOD – 20200828 Freitag, den 28.08.2020 Emanuel | Flo Warm-up Warm-up 3 rounds – 30 sec Samson Stretch (e/s) – 10 Wall Squats – 10 DB Deadlift (5 with DB in right hand, 5 with DB in left hand) – 10 Lunge into Lizard (it) Strength Today’s strength part consists of supersets of Overhead Squats [...]

Posted by Emanuel Erlewein on Aug 27, 2020 in WOD-Post

WOD – 20200827 Donnerstag, den 27.08.2020 Julian Warm-up Warm-up – 3-5 min of general warm up (row, run, rope skiping, Burpee, etc.) 2-3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Muscle Clean – 3 Front Squat – 3 Power Clean Strength Today’s strength part is focused on barbell cycling. The weight [...]

Posted by Emanuel Erlewein on Aug 26, 2020 in WOD-Post

WOD – 20200826 Mittwoch, den 26.08.2020 Saskia | Dom | Philo Warm-up Warm-up 2 Rounds – 10 Air Squat – 10 alternating DB Snatch – 10 Burpee – 400m Run Pre-WOD – go through the movements – 5+ min for individual warm up for WOD movements and building to WOD weights Workout Metcon (Time) 0:00-10:00 [...]