Posted by Emanuel Erlewein on Okt 23, 2018 in WOD-Post

Dienstag 20181023 Selina Warm-Up 250 m row – 2 RDS – 5 KB hot potato e/s – 10 KB Swings one Arm swings e/s – 5 KB upside down presses e/s – 10 KB CL e/s – 10 KB FS – 10 KB PJ e/s 250m row Strength 5 RDS of complex 3 Double KB [...]

Posted by Emanuel Erlewein on Okt 22, 2018 in WOD-Post

Montag 20181022 Dom/David Warm-Up 10 Cal Air Bike Sprint – then 3 Rounds for Quality – 10 Air Squats 10 Strict Press 10 Lunges with perfect stretch 5 Hindu Push Ups Skill / Strength 7 sets of 3 Thrusters – Rest 2min – WOD For time 100 Back Squats 100 Push Press 100 Thrusters @15/20kg [...]

Posted by Emanuel Erlewein on Okt 20, 2018 in WOD-Post

SAMSTAG 20181020 Emanuel Warm-Up Dynamic Warm up Teams of 2 – Strength Power Clean – 1RM in 12 min Rest 2-3 min WOD A. 0-10 – 1500m row (alt every 250) – Remainder of time ; max rep power clean @ 80% of strength Rest 2-3 Min B. Amrap 16 min – Devil’s Press – [...]

Posted by Emanuel Erlewein on Okt 19, 2018 in WOD-Post

FREITAG 20181019 Emanuel / Selina / Tom Warm-Up 2 Rounds – 250 M Row – 20 Air Squats – 10 Squat Jumps – 5 DB Snatches (e/s) – 15M Waiters Walk Skill / Strength Complex Squat Clean + Hang Squat clean (2 second pause below knee) + Front Squat + 2 Jerks to Max WOD [...]

Posted by Emanuel Erlewein on Okt 18, 2018 in WOD-Post

Donnerstag 20181018 Dom/Saskia/Emanuel Warm-Up Row 500m – then – Barbell warm up Skill / Strength Every 90sec for 15min: 3-Position Snatch 1 Snatch + 1 Low Hang Snatch (below knee) + 1 Hang Snatch (above knee) WOD 42-30-18 Air Squats 21-15-9 Toes-to-bar [...]

Posted by Emanuel Erlewein on Okt 17, 2018 in WOD-Post

MITTWOCH 20181017 Emanuel / Saskia Warm-Up 2 Rounds – 10 Air Squats – 10 Ankle Play Rotation(e/s) – 10 Deck Squats – 10 Front Ankle Stretch – 10 Skiing Sets – 10 Hip Flows L/R Side – 10 Feet Together Squat Strength RM Sets – 3 Front Squats + 1 Jerk; to max WOD I [...]

Posted by Emanuel Erlewein on Okt 16, 2018 in WOD-Post

DIENSTAG 20181016 Saskia Warm-Up 3 rounds – 200m run – 15 Air Squats – 15 Sit Ups – 1 lane bear walk Skill / Strength E2MOM10 – 1 Clean – 1 Hang Clean – 1 Thruster WOD Bear Complex [...]

Posted by Emanuel Erlewein on Okt 15, 2018 in WOD-Post

Montag 20181015 Mira/David Warm Up AMRAP 8 200m Row 12 Lunges 10 SDHP @12/16 8 Superman + 2sec 6 1 Leg RDL (no weight) 4 Rounds Box Jump + Drop Box Jump + 3 Broad Jump Skill / Strength – 10min to find heavy 1rep DL – Max rep at 95% – Max rep at [...]

Posted by Emanuel Erlewein on Okt 13, 2018 in WOD-Post

Saturday 20181013 Julian Warm-Up Warm-Up Game 3 rds – 10 American-Swings e/s – 100m run – 10 Ring-Rows – 100m row – 10 Beatswings (3 rd rd Pull-Ups) WOD Murph (Teams of 2 or alone; rx’d w/ weight vest) – 1 mile run – 100 Pull-Ups – 200 Push-Ups – 300 Air-Squats – 1 mile [...]

Posted by Emanuel Erlewein on Okt 12, 2018 in WOD-Post

Friday 20181012 David/Tom/Selina Warm-Up 3rds – 3 DB Man Maker – 8 Burpees – 10 Walking Lunges – 12 KB Swings 12 /16 kg 2rds – 5 KB Bottom Up Press (light weight) e/s – 30 sec Banded Shoulder Mobility e/s Skill / Strength For 8 minutes: – 30 sec Headstand – 30 sec HS [...]