Posted by Emanuel Erlewein on Mai 18, 2020 in WOD-Post

WOD – 20200518 Montag, den 18.05.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Air Squat – 10 Burpees – 10 Wall Angles – 10 Scapular Push-Ups Strength 2 rounds of A1 and A2 as specific warm up, then 3 rounds of Pull-Ups (B1) and TTB (B2). Scapular Pull-Up (2 [...]

Posted by Emanuel Erlewein on Mai 16, 2020 in WOD-Post

WOD – 20200516 Samstag, den 16.05.2020 Emanuel Warm-up Warm-up AMRAP 10 min – 10 Cal Row – 10 Air Squat – 10 Single Arm Russian KB Swing (e/s) – 10 Lunge (e/s) – 50 Single Under / 25 Double Under Pre-WOD Go through the movements, prepare the setup, and specific exercise warm up. Workout Metcon [...]

Posted by Emanuel Erlewein on Mai 15, 2020 in WOD-Post

WOD – 20200515 Freitag, den 15.05.2020 Warm-up Warm-up 2 rounds – 500m Row – 10 KB Swings – 10 empty BB Deadlift – 10 Front Squat Strength Deadlift (3 sets of 12) Workout Metcon (AMRAP – Rounds and Reps) AMRAP 10 min – 8 Box Jumps @20"/24" – 10 Thruster @20/35kg – 12 KB Swing [...]

Posted by Emanuel Erlewein on Mrz 23, 2020 in WOD-Post

Home-WOD 2020-03-23 Warm-up Warm-up 30 sec on / 30 sec off for 2 Rounds: Down-Ups alt. Mountain-Runners Backpack Russian-Swings Lateral Banded-OHS (click for video) Cat-Cows (click for video) Russian-Twists w/ Bottle, Book or Backpack Pre-WoD Mobility 2 Rounds: 60 sec Standing Forward-Fold 12 Pass-Throughs (Broom)Stick, Rope, Towel, etc. 10 Floor- or Wall-Sit-Angels (click for video) [...]

Posted by Emanuel Erlewein on Mrz 17, 2020 in WOD-Post

WOD – 20200317 Dienstag, den 17.03.2020 Saskia | Julian Warm-up Warm-up 12 min Row Every 4 min (@0:00, 4:00 and 8:00) 5 Dive-Bombers 10 American Swings 15 Hollow Heel Touches Strength Z-Press (6×5) Shoulder Press (6×10) Performed very fast at light weight (~30% of 1RM) Workout Metcon (Time) 5 Rounds: 10 Front Rack Lunges e/s [...]

Posted by Emanuel Erlewein on Mrz 16, 2020 in WOD-Post

WOD – 20200316 Montag, den 16.03.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds: 50 Jumping Jack 5 backward Inch-Worm 10 Jumping Squat 10 Push-Up Plank Shoulder Taps 5 Russian Baby-Maker (hold 3 sec in each position) 10 m active Beast-Crawl (1. rd: Forward, 2. rd: lateral (left), 3.rd: lateral (right)) 10 Hand Release [...]

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

WOD – 20200314 Samstag, den 14.03.2020 Julian Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. [...]

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

WOD – 20200313 Freitag, den 13.03.2020 Emanuel | Chris | Max Warm-up Warm-up 800m Run – into – 2 Rounds: 10 Hang Muscle Clean 10 Front Rack Lunge 10 Jerk Balance 10 Press behind the Neck in Split Position Pre-WoD Mobility 90 sec e/s Couch Strech 60 sec OH Stretch on the Wall 60 sec [...]

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

WOD – 20200312 Donnerstag, den 12.03.2020 Julian Warm-up Warm-up 2 Rounds: 30 sec on / 30 sec off American-Swings Row Sit-Up Wall-Ball Cluster Pre-WoD Mobility 2 Rounds 60 sec Pigeon Stretch (each side) 60 sec Jefferson Curl Strength Performed as every 3 min for 18 min (6 Rounds). Both movements to be performed within each [...]

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

WOD – 20200311 Mittwoch, den 11.03.2020 Saskia | Philo Warm-up Warm-up 2 Rounds: 1 min Ergo 10 Warrior Squat 10 Walking Lunge e/s 10 Superman 10 Hollow Rock 5 instep Stretch e/s Strength Pistols (3×4 each side) If 4 e/s are no problem, try weighted Pistol Squats. Ring Dips (3×8-12 strict Ring Dips) If 12 [...]