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

WOCHENTAG 20191213 Emanuel/Saskia/Max Warm-Up2 Rounds– 10 Single Arm DB Press (5 e/s)– 10 Hollow Rock– 10 DB Goblet Squat– 10 Superman Rocks – 10 Single Arm DB Thruster (5 e/s) Mobility– 45s Ankle Strech e/s– 45s Turnback Strech e/s Strength / SkillGymnastics – 7min per Station– Pull Ups– Pistols– Handstand Push Ups WoDBenchmark – „Mary“ [...]

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

Donnerstag 20191212 Julian Warm-Up2 rounds– 10 American-Swings w/ Pirouette– 30 sec Hollow-Hold– 5 OH Walking-Lunges e/s– 10 Beatswings– 30 sec Superman-Hold– 10 Banded OHS Mobility– 60 sec Dragon-Pose e/s– 60 sec Couch-Stretch e/s Strength / SkillJerk3 rounds– 2 Paused Split-Jerks (in Catch-Position) + 3 Split-Squats EMOM 10– 2 Split-Jerks WoD3 rounds (TC 10)– 15 T2Rs– [...]

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

Mittwoch 20191211 Dom/Philo Warm-Up– 1k Row Mobility – 1 Min. Warrior II e/s– 1 Min.  Couch Stretch e/s– 1 Min. Pigeon Pose e/s– 1 Min. T-Spine Mobility w/ MedBall Strength / Skill – 5 x 10 Front Squat @ 70% WoD 5 Rounds for time:  TC:20– 20 American Swings 16/24 kg– 20 Deadlift @ 50/80 [...]

Posted by Emanuel Erlewein on Dez 10, 2019 in WOD-Post

Dienstag 20191210 Saskia / Mira Warm-Up3 rounds– 1 min DU practice– 10 Air Squats– 30 sec banded tricpes stretch e/s Strength / Skill4 x 2 Turkish Get up e/s– Increase weight during rounds WoDEMOM30– 10 Box Jumps– 15 DB Floor Press @22,5/15– 20 DU / 40 SU [...]

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

Montag 20191209 Jonathan | Saskia Warm-Up– 400 m row– 20 Air-Squats– 30 sec Hollow-Hold 2 rounds– 4 Snatch-Deadlift– 4 Hang-Snatch-Pull– 4 Power-Snatch– 4 Overhead-Squat– 4 Full Snatch [...]

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

SAMSTAG 20191207 EMANUEL [...]

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

Freitag 20191205 EMANUEL | SASKIA | MAX Warm-Up2 Rounds 30sec On 15sec Off– Burpees over the Bar– OH Wall Stretch– Banded Facepull to OH Position– Groiner + T-Rotation– Snatch Grip Deadlift – Squat Hold / Forward Fold– Back Squat StrengthOberhead Squats every 90 sec– 3 Sets 5reps Press behind the Neck (Tempo 2121)– 3 Sets [...]

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

Donnerstag 20191205 Julian Warm-Up2 rds (30 on / 30 off)– Superman-Hold (or Rocks)– Row– Basic-Jumps (Target)– Hollow-Hold (or Rocks)– Leg-Raises @rings Mobility2 rds– 60 sec Puppy-Dog w/ Hands BTN– 12 Elbow-Raises w/ Bar BTN Strength / SkillClean3 rds– 1 Power-Clean + 1 Hang-Squat-Clean + 1 Squat-Clean   EMOM 8– 1 Squat-Clean + 1 Hang-Power-Clean WoDIn [...]

Posted by Emanuel Erlewein on Dez 04, 2019 in WOD-Post

Mittwoch 20191204 Saskia / Philo Warm-Up2 rounds– 10 Goblet Squats– 10 V-Ups– 10 DB strict press– 10 prone press w/ stick– 10 banded good mornings– 30 sec triceps stretch e/s Strength / SkillComplex: 2 Push Press & 1 Push Jerk– Work up to 70%– 6 x complex @75% WoD30 – 25 – 20 – 15 [...]

Posted by Emanuel Erlewein on Dez 03, 2019 in WOD-Post

Dienstag 20191203 Saskia/Mira Warm Up EMOM 9 15 Air Squats 5 KB Windmills e/s 50 Single Under Strength Backsquat 3-4 Warm up Sets to 70% 8×3 @80% WoD 3 RFT 12 Double KB Snatches @20/12 25 DU 12 Double KB OH Lunges (it) 25 DU  [...]