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 [...]

Posted by Emanuel Erlewein on Okt 30, 2019 in WOD-Post

Mittwoch 20191030 Emanuel / Philo Warm-Up3 rounds – 10 American Swing – 10 Goblet Squat – 10 Windmill (KB, 5 each side) Mobility2 rounds – 10 Pushups into downward facing dog – 10 Spiderman Lunge with T-Spine Rotation Strength / Skill7 rounds – 3 Benchpress 90% WoDAMRAP 2 – Row -Rest 1 Min.- AMRAP 2 [...]

Posted by Emanuel Erlewein on Okt 29, 2019 in WOD-Post

Dienstag 20191029 Mira / Saskia Warm-Up2 rounds– 20 DU / 40 SU– 10 Air Squats– 10 Pike Push ups– 10 Bent over Barbell row Strength / SkillTechnique Clean2 rounds 5 reps w/ empty barbell 3 rounds – increase weigth to prepare for WOD– 2 Squat Cleans– 2 Clean Pulls WoD30 RFT– 1 Squat Clean @100/70– [...]

Posted by Emanuel Erlewein on Okt 28, 2019 in WOD-Post

Montag 20191028 Jonathan | Julian Warm-Up3 rounds 40 sec on / 20 sec off– Jumping-Jacks– Ring-Rows– Hanging Shoulder-Rotations– Wall-Walks Mobility2 rounds– 60 sec Thoracic-Spine-Stretch– 10 slow Dislocates w/ stick Strength / SkillA) Strict-Press: 10 min to find your 5 RM of the dayB) 5×3 Push-Jerk @ weight of A) -> Hold 3 sec in catch-position [...]

Posted by Emanuel Erlewein on Okt 26, 2019 in WOD-Post

Samstag 20191026 Saskia Warm-Up3 Rounds– 2 Min Jump Rope (1 Min Turning Right / 1 min Turning Left)– 10 Lunges e/s– 4 – 5 Wall Walks– 10 Burpee Broad Jumps MobilityEMOM 2 Rounds– Pike Stretch– Active Hip Extension– Hip Flow– Anterior Shoulder Stretch– Active Shoulder Rotation (Forw./Back)– Wrist Flow Halloween – WoDFor Time (with a [...]