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

Dienstag 20190205 Mira Warm Up 1000m Row 3 Rounds 10 Pushups 10 Ring Rows 10 KB Strict Press Strength EMOM 12 6 Push Jerk 2/1 Rope Climbs WoD AMRAP 8 10 Pull-ups 8 Hang Power Cleans 6 StOH 1 Shuttle Run For Fun 3 Rounds 10 Filly Press 10 Horizontal Ring Rows 20 Tricep Pull [...]

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

MONTAG 20190204 Saskia / Dom Warm-Up 2 rounds – 100 SU – 10 Hollow rocks – 10 Superman – 1 Lane Duck walk Skill / Strength Front Squat – 2 warm up sets of 10 – 5 x 50% – 5 x 60% – 4 x 65% – 4 x 70% – 3 x 75% [...]

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

SAMSTAG 20190202 Saskia Warm-Up 3 rounds – 5 Turkish get up e/s – 10 KB Swings – 60 sec. 3rd world stretch Barbell Warm Up Skill / Strength High Hang Squat Clean – 5 x 2 with incr. Weight Complex: Squat Clean + Hang Squat Clean – 8 x complex @80% WOD EMOM15 40sec on [...]

Posted by Emanuel Erlewein on Feb 01, 2019 in WOD-Post

Freitag 20190201 Emanuel / Saskia Warm-Up * 10/15 Cal Row * Rest 1 min Repeat 1 Time Jerk Day Split Jerk WarmUp – No BarBell – 10 Split Walks – 15 Jump into Split – 20 Jump into Split with 3-5 Sec Pause Split Jerk WarmUp – Empty BarBell (10/15/20kg) – 20 Static Split Lunges [...]

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

Donnerstag 20190131 Julian Warm-Up2 rds– 10/12 cal row– 10m Bear-Walk– 20 sec Hollow-Hold– 10 Push-Ups– 20 sec Superman-Hold– 10 Wall-Balls– 10 Hanging Shoulder-Rotations Mobility2 rds– 60 sec Frog-Stretch– 10 Stick-Swimmer Skill / Strength5 rds– 3 Tempo-Squats (10-5-10-X)– 5 strict (weighted) Dips WOD3 rdsAMRAP 2– 5 strict Pull-Ups– 10 T2B– 15 Double KB-Thruster @16/24– 20 Sit-Ups– [...]

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

Mittwoch 20190130 Philo Warmup: 2 rounds: 500m row 10 Banded good mornings 10 Windmills each side Strength: 5 rounds: 6 Deadlift @80% Death By: EMOM:   Cal row Deadlift 80/100 kg starting with 1 cal / rep  +1 cal / rep every minute  till you can’t finish within 1 min. [...]

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

Dienstag Mira Warm Up 3 min Row 3 Rounds 10 Slow banded OH Squats 10 Ring Rows 10 Burpees Mobility Lying OHS banded OHS Strength 5×3 Paused OHS WoD 5 RFT 10 OH Lunges 60/40 10 DB Box Step Over 10 Burpee Over Bar For Fun 100 Medball Sit-ups 50 Tuck ups 25 V-Ups [...]

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

Montag 20190128 Saskia / Dom Warm-Up 3 Rounds for Quality – 20 russian KB swings – 15 Air Squats – 10 KB Push Press – 5 Burpee Broad Jumps Skill / Strength Partner HS walk practice WOD @24/16kg – 10m HS walk – 10 KB Man Makers – 20 Pull ups – 10 KB Man [...]

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

Saturday 20190126 Emanuel Warm-Up 2 Rounds – 40 Jumping Jacks – 8 Goblet Squats w/ DB – 8 Cossack Squats – 8 Groiners per Side Specific Warm Up 2 Rounds – Partner Hanging Shoulder Stretch 20 Sec – 3 Strict Pull Ups – 3 Kip Swings Toes2Bar – 3 Strict Ball Ups – 3 Strict [...]

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

Freitag 20190125 Emanuel / Julian Warm-Up2 rds– 10/12 cal row– 10m Bear-Walk (weight on wrists)– 20 sec Hollow-Hold– 10 Ring-Rows– 20 sec Superman-Hold– 10 Wall-Balls– 10 MedBall OH-LungesMobility2 rds– 60 sec MedBall Shoulder-Stretch– 10 Stick-SwimmerSkill / Strength5 rds– 5 Bench-Rows– 5 strict Handstand Push-UpsWODAMRAP 12– 15 Wall-Balls– 15 Cleans @40/60– 10 FR-Lunges– 15 Deadlifts– 15 [...]