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

MONTAG 20191111 JONNY/CHRIS/JULIAN Warm-Up2 Rounds– 50 Jumping-Jacks– 1 Lane Box-Cube-Walk /w Partner– 30 Lunges iT– 20 Partner Sit-Ups– 10 Strict Press @BB Mobility– 12 Pass-Throught– 5 paused Wall-Squats– 12 Tee-Cup e/s @1,25kg/2,5kg StrengthSplit-Jerk1 paused Split-Jerk+1 Split-Jerk  (3s in Catch-Position)– In a 15 min time Window ca. 2 Warm-Up Sets and 5 Working Sets WoDFor Reps [...]

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

Sonntag 20191110 SASKIA Warm Up 10 min Rowing – On the Minute perform a 10 second Burst of 100% Effort WoD in Teams of 2 A. 11 min clock – Staggered Start *100/80 (90 mixed Teams) cal Assault Bike Remaining time Max Effort Power Cleans*6 min cap for calories– Rest clean up recover prep for [...]

Posted by Emanuel Erlewein on Nov 08, 2019 in WOD-Post

FREITAG 20191108 Saskia | Julian Warm-Up15 Min EMOM– 12/15 Cal Assault Bike / Ski Erg / Row– 15 TTB– 5 Front Squat from the Floor (increase weight) Strength / SkillBack Squat– Work up to a 1-2 Rep Heavy Max for the day– You have one shot to work up to a 20+ Rep Max. So [...]

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

Donnerstag 20191107 Dom Warm-Up– 500m Row2 rounds– 3 Clean Deadlift– 3 Clean Pull– 3 Clean High Pull– 3 Power Clean– 3 Squat Clean Mobility– 60sec Banded Super Front Rack e/s– 60sec Pigeon Stretch e/s Strength / SkillEMOM4– 5 touch and go Power Cleans– Rest 1min –EMOM3– 3 touch and go Power Cleans– Rest 1min – [...]

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

Mittwoch 20191106 Dom/Philo Warm-UpAMRAP8– 10x10m Shuttle Run– Air Squats– Scapular Pull Ups– Scapular Push Ups– Suitcase DB Deadlift Mobility2 rounds– 60sec Wall Hinge– 60sec Wall Pec Stretch e/s Strength / SkillEMOM5– 30-40% of max Pull UpsEMOM5– 30-40% of max Toes To Bar 3 supersets– 8-12 strict Pull Ups– 8-12 strict Toes To Bar WoDRepeat for [...]

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

Dienstag 20191105 Jonathan | Mira Warm-Up3 rounds:– 10 KB-Goblet-Good-Mornings– 10 KB-Goblet-Squat– 10 KB-Goblet-Press (both hands on one KB)– 10 Sit-Ups [...]

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

Montag 20191104 Jonathan | Saskia Warm-Up2 rounds:– 200 m run– 10 Swimmer w/ Stick– 10 Lunges with In-Step-Stretch and T-Spine-Rotation i/t– 10 Hollow-Rocks Mobility2 rds– 60 sec Squat-Stretch– 60 sec Pike-Stretch– 60 sec Box-Lat.-Stretch Strength / SkillOverhead-Squats– 3×10 @ 50% of 1RM– 2×10 Narrow-Grip @ 50% of 1RM -> Today focus on stable feet, pull [...]

Posted by Emanuel Erlewein on Nov 02, 2019 in WOD-Post

Samstag 20191102 Saskia Warm-Up 3 Rounds– 10 Forward T-cup each arm – 10 Snow angels (slow and controlled)– 10 Cuban rotations with fractional plates– 20 sec Wrist flow Strength / SkillPre for WoD Weight– Work up to BW Deadlift @50% BW and complete 5×5– Reduce weight to STOH WoD Weight and complete 5×3– SetUp and [...]

Posted by Emanuel Erlewein on Okt 31, 2019 in WOD-Post

FREITAG 20191101 CHRIS/SASKIA Warm-Up2 Rounds– 10 Burpees– 10 Wall-Squats– 1 lane Duck-Walk– 10 KB Swings 1. Rd. Russian/2.Rd American– 1 lane Inch-Worm Mobility– 60s Scorpion e/s– 60s Puppy Dog StrengthPower Snatch– Work up to heavy Complex (3-Position) WoDAMRAP 7– 7 Toes-to-Med-Ball– 7 Med-Ball Cleans– 7 Box-Jumps [...]

Posted by Emanuel Erlewein on Okt 31, 2019 in WOD-Post

Donnerstag 20191031 Julian Warm-Up 500m row 3 rds– 10 Hanging Scapular-Rotatios (forward)– 10 Push-Ups–   5 Wall-Squats AMRAP 8– 12 T2Bs– 14 Russian-Twists @16/24– 16 Russian-Swings @16/24   rest 2 min   EMOM 7– 14 Wall-Ballsadd 1 rep each rd   rest 3 min   For time– 1k row   rest 4 min   3 [...]