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

WOD – 20200206 Donnerstag, den 06.02.2020 Dom Warm-up Warm-up 3 Rounds 5 Up&Down with 5sec in Plank 15 KB Deadlift | 10 Russian KB Swing | 10 American KB Swing 15 Air Squat | 10 Squat Jump | 5 High Jumps Technique Turkish Get Up (Weight) Dumbbell Squat Snatch (Weight) Workout Metcon (Time) 5 Rounds [...]

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

WOD – 20200205 Mittwoch, den 05.02.2020 Saskia | Philo Warm-up Warm-up 2 Rounds 300/200m row 10 Sit-up 10 Push-Up 10 Box Step Over 10 Beatswing 10 banded Pull-Apart Strength Handstand Hold attempts (5 rounds of 10 attempts) Handstand Hold (5 rounds of 60sec hold) Use wall or bands as support for the Handstand Hold Workout [...]

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

WOD – 20200204 Dienstag, den 04.02.2020 Saskia | Mira Warm-up Warm-up 5 min Rope Skipping – into – EMOM 10min 20 Double Under Strength Squat Snatch (5-5-3-3-1-1) Build up to ~85% of 1RM Workout Metcon EMOM 32min Minute 1: 8 Burpee DB Deadlift Minute 2: 4 Devil Press Minute 3: 14 Box Jump Over Minute [...]

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

WOD – 20200203 Montag, den 03.02.2020 Jonny | Max Warm-up Warm-up 2 Rounds 1 min Bike/Row 12 Am. KB-Swing 12 Goblet-Squat 12 KB-Press e/s 12 Hollow Rock Pre-WoD Mobility 2 Rounds 5 dynamic Ankle Stretch e/s 5 Russian Baby-Maker (hold 3 sec) 5 Samson Stretch e/s (hold 3 sec) 5 active Shoulder Circles e/d Workout [...]

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

Team WOD – 20200201 Samstag, den 01.02.2020 Emanuel Warm-up Barbell Warm-up for Clean & Jerk Strength 1 Clean + 2 Jerk + 1 Clean & Jerk (Find a heavy set of the day) Workout Metcon (Time) For Time 75/60 Cal Assault Bike 50 alt. Hang DB Snatch 25 Synchro Burpee 50 Synchro Partner Ab-Mat Sit-Up [...]

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

WOD – 20200131 Freitag, den 31.01.2020 Emanuel | Max Warm-up Warm-up 3 Rounds 20 Plate Jump 15 Plate Sumo Deadlift 10 Plate Ground to Overhead 5 Plate Shoulder to Overhead Pre-WoD Mobility 2 Rounds 10 Swimmer 60 sec internal rotation Shoulder Stretch each side Technique Sumo Deadlift High Pull (Weight) Shoulder to Overhead (Weight) Workout [...]

Posted by Emanuel Erlewein on Jan 30, 2020 in WOD-Post

WOD – 20200130 Donnerstag, den 30.01.2020 Julian Warm-up Warm-up 2 min Row Pre-WoD Mobility E2MOM for 4 min 5 Shoulder-Reaches e/s 10 Elbow-Raises w/ Bar BTN Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9min 24 Goblet-Lunges (it) 12 American-Swing 8 Cluster Wall-Ball 4 strict Pull-Up Barbell @16/20kg Strength Clean Pull (Every min for 3 [...]

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

WOD – 20200129 Mittwoch, den 29.01.2020 Dom | Philo Warm-up Warm-up EMOM 9min 1. min: legs only Biking 2. min: 10-15 Wall Slides 3. min: 15 OHS Pre-WoD Mobility 2 Rounds 60 sec Warrior Squats 10 Reverse Lunge into Knee High (5 each side) Strength Tempo Overhead Squat (4×5) 5 sec down, explose stand up. [...]

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

WOD – 20200128 Dienstag, den 28.01.2020 Saskia | Mira Warm-up Warm-up Row 500m – then- 4 Rounds of 15 sec fast and 45 sec easy Warm-up 2 Rounds – 10 Ring Rows – 10 Side Lunges – 10 Cat Cows Pre-WoD Mobility 60 sec banded Shoulder Stretch each side Strength KB Complex (3 Rounds of [...]

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

WOD – 20200127 Montag, den 27.01.2020 Jonny | Saskia | Chris Warm-up Warm-up 3 Rounds 12 Cal Row 12 Plate passing Hollow Hold Sit-Up 12 Air Squat 12 Russian KB Swing Pre-WoD Mobility 2 Rounds 6 Instep-Stretch-Lunges each side 6 Glute-Medius-Scales each side Strength Deadlift (3×10) Start at 60% of your 1RM and rest 2 [...]