Posted by Emanuel Erlewein on Okt 25, 2019 in WOD-Post

Freitag 20191025 Saskia | Julian | Chris Warm-Up2 Rounds– 10 Squat Jumps– 10 Beat Swings– 5 Burpees– 10 KBS (1-Russian / 2-American) MobilityThruster Warm Up (Link)– T-Spine Extension + Smashing on Foam Roller– Lat Smash on KB– Triceps Smash on KB– Calf Smash on KB– Ankle Stretch with KB Strength / SkillPrep WoD Weight Thruster [...]

Posted by Emanuel Erlewein on Okt 24, 2019 in WOD-Post

Donnerstag 20191024 Julian Warm-Up2 rds 30 sec on / 30 sec off– MedBall-Cleans– Ring-Rows– Burpees ot MedBall– Sit-Ups / Heel-Taps Mobility2 rds– 60 sec Kneeling Triceps-Stretch (w/ stick)– 10 Elbow-Rotations w/ Bar BTN Strength / SkillEMOM 6– 1 Power-Clean + 2 Hang-Power-Cleans + 1 Power-Clean (increase weight) WoDAMRAP 3– 5 Man-Makers @2 x 15 / [...]

Posted by Emanuel Erlewein on Okt 23, 2019 in WOD-Post

MITTWOCH 20191023 SASKIA | PHILO Warm-Up3 min Practice each– KB Bottom Up Press– Single Arm KB Swing & Switch Mobility2 Rounds– 1 Min T-Spine Mobilization– 1 Min Pigeon Stretch SkillPractice each exercise for 6 MinKB – Snatch– LvL1: Standard Single Arm KB-Snatch from Ground– LvL2: Lateral Single Arm KB-Snatch (swing to outside)– LvL3: Lateral Single [...]

Posted by Emanuel Erlewein on Okt 22, 2019 in WOD-Post

Dienstag 20191022 Saskia Warm-Up3 Rounds– 1000/750 m row (only first round)– 10 Goblet Squats– 10 Russian Swings– 10 Banded Good Morning– 30 sec Instep Stretch Strength / SkillBack Squat– find a heavy 1 RM BS of the day– 5 x 5 @70-80% WoDAMRAP15– 15 DL @100/80 kg– 15 Ring Dips (Scaling: Ring Push ups, Push [...]

Posted by Emanuel Erlewein on Okt 21, 2019 in WOD-Post

Montag 20191021 Jonathan | Saskia Warm-Up2 rds– 10 Wallball-Thruster @ 9/6kg – 10 Pushups / Box-Pushups– 10 KB-Halos 8/12 kg – 10 Inchworm (1.rd: forward, 2.rd: backward) Mobility2 rds – 8 banded Pull-apart-Dislocates – 60 sec Box-Shoulder-Stretch Strength / Skill4 rds – 5 strict HSPU -> if one can do more than 5 sHSPU work [...]

Posted by Emanuel Erlewein on Okt 19, 2019 in WOD-Post

Samstag 20191019 Saskia Warm-Up2 Rounds– 300 M Run– 20 Air Squats– 10 Sit Ups– 20 Broad Jumps– 300 Single Under WoD-PreperationRun once through all stations– Prepare WoD Strategy with Team– Efficient Work and Member Switch at the right time Team-WoDTeams of 3– 300 DU / 900 SU– 90 Sit Ups– 80 WBS @9/6 kg– 70 [...]

Posted by Emanuel Erlewein on Okt 17, 2019 in WOD-Post

FREITAG 20191018 EMANUEL/CHRIS/JONNY Warm-Up2 Rounds– 15 Air-Squats – 10 Wall-Squats– 15 banded Good-Mornings– 10 KB snatches e/s– 5 Wall-Climbs StrengthSnatchWork up to heavy Complex (3 Power-Snatch + 3 Overhead-Squats)– 7 sets increase weight WoDEMOM 12 (6 Rounds)– ODD: 10 Snatches 30/42,5– EVEN: 20 Air Squats [...]

Posted by Emanuel Erlewein on Okt 17, 2019 in WOD-Post

Donnerstag 20191017 Jonny Warm-Up2 Rounds– 50 Jumping-Jacks– 10 Single Arm OH Walking Lunges (Stick in Palm)– 10 Push-Ups – Roll Stick from 1 Hand to the Other– 01 Lane Crab-Walk – Stick on Hip– 10 Knee Highs – Stick on Ankle Mobility2 Rounds– 5 Paused Wall-Squats (Pause 3 sec on Bottom Position)– 10 Pass-Throughs in [...]

Posted by Emanuel Erlewein on Okt 16, 2019 in WOD-Post

Mittwoch 20191016 Saskia / Philo Warm-Up3 rounds – 250m row – 10 WBS – 10 Slow Squats Mobility2 rounds – 10 Pushups into downward facing dog – 10 Spiderman Lunge with T-Spine Rotation Strength / Skill5 rounds – 8 paused OHS increase weight each round  WoDFor Time – 100 Russian Swings 16/24 Kg – 80 [...]

Posted by Emanuel Erlewein on Okt 15, 2019 in WOD-Post

Dienstag 20191015 Jonny / Saskia Warm-Up3 rounds– 30 DU / 100 SU– 5 KB windmill e/s– 30 sec hollow hold– 10 scapular Push ups– 30 sec Banded triceps stretch Strength / SkillEMOM8– 10 sec L-Sit hold into– max effort HSPU WoDAMRAP3 – 10 Double DB DL @22,5/15– 10 T2B Rest 90 sec AMRAP3 – 10 [...]