Posted by Emanuel Erlewein on Jan 20, 2020 in WOD-Post

WOD – 20200120 Montag, den 20.01.2020 Jonny | Chris | Julian Warm-up Warm-up 12-9-6 Cal Row/SkiErg/Bike Hollow-Rock – into – 2 Rounds 3 Clean Deadlift 3 Clean Pull 3 Clean High Pull 3 Power Clean 3 Front Squat 3 Squat Clean Pre-WoD Mobility 2 Rounds 5 Russian Baby Makers with 5sec hold at top and [...]

Posted by Emanuel Erlewein on Jan 18, 2020 in WOD-Post

TEAM WOD – 20200118 Samstag, den 18.01.2020 Emanuel Warm-up Warm-up Perform 5 reps of every movement in this order: Inch Worm + Push-Up Snatch Grip Press Snatch Grip Press in a Quarter Squat Snatch Grip Sots Press Jumping Squat Ninja Squat Hang Muscle Snatch Power Snatch Workout Power Snatch (2RM) 14min to find your 2RM [...]

Posted by Emanuel Erlewein on Jan 17, 2020 in WOD-Post

WOD – 20200117 Freitag, den 17.01.2020 Emanuel | Chris | Max Warm-up Warm-up 2 Rounds 10 Suitcase Deadlift (each side) 5/10 Push-Ups 10 Sumo Deadlift High Pull 5 Burpee Med-Ball Clean into Wall-Ball Shot (chest to Ball) Pre-WoD Mobility 2 Rounds 30sec Bridge or 60sec Seal-Pose 45sec Knight Stretch (each side) Strength Single Leg Romanian [...]

Posted by Emanuel Erlewein on Jan 16, 2020 in WOD-Post

WOD – 20200116 Donnerstag, den 16.01.2020 Dom Warm-up Warm-up Row 500m – into – 2 rounds 10 Ring Row 10 Air Squat 10 Double DB Snatch 10 Burpee Workout Metcon (Time) Row 3000m/2400m Rest 3min Metcon (Time) 5 Rounds 10 Pull-Up 10 Devil Press Rest 3min DBs @14/22.5kg Metcon (Time) 21-15-9 Air Squat Burpee [...]

Posted by Emanuel Erlewein on Jan 15, 2020 in WOD-Post

WOD – 20200115 Mittwoch, den 15.01.2020 Dom | Philo Warm-up Warm-up AMRAP 8min 5 Beatswing 5 Hindu Push-Up 5 slow Squat Pre-WoD Mobility 60 sec Pigeon Pose 60 sec Couch Stretch 60 sec Banded Triceps Stretch Strength 2 Hang Snatch + 2 Snatch Balance + 2 Overhead Squat (7 sets) Every 2min for 14min Workout [...]

Posted by Emanuel Erlewein on Jan 14, 2020 in WOD-Post

WOD – 20200114 Dienstag, den 14.01.2020 Saskia | Mira Warm-up Warm-up 2 Rounds 30 Jumping Jack 10 Double DB Strict Press 10 Pike Push-Up 10 Burpee Pre-WoD Mobility Pec Stretch Strength Tempo Ring Dip (5 sets) 4 seconds down, 2 seconds up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP 14min 80 Double Under 20 [...]

Posted by Emanuel Erlewein on Jan 13, 2020 in WOD-Post

WOD – 20200113 Montag, den 13.01.2020 Jonny | Chris | Julian     Warm-up   Warm-up 3 Rounds of 40sec On / 20sec Off Air Squat Hollow Rock Double DB Strict-Press Pre-WoD Mobility 2 Rounds 7 Russian Baby Makers 60sec Super Front Rack (each side) Strength   Front Squat (1RM)   Workout   Metcon (Time) [...]

Posted by Emanuel Erlewein on Jan 11, 2020 in WOD-Post

Team WOD – 20200111 Samstag, den 11.01.2020 Emanuel Warm-up Warm-up 2 Rounds 15 Ring Row 15 Push-Ups 15 Jump Rope x10 15 KB High Pull 15sec Handstand Hold Team WoD Metcon (Time) In teams of 2 for time 20 Burpee 50 Cal Row 20 Burpee 50 Cal Row 100 Push Press 20 Burpee 50 cal [...]

Posted by Emanuel Erlewein on Jan 10, 2020 in WOD-Post

WOD – 20200110 Freitag, den 17.01.2020 Emanuel | Chris | Max Warm-up Warm-up Animal lanes: Bear Walk Crab Walk Beast Walk Inchworm Barbell Warm-up: 2 Rounds 5 Good Morning 5 Back Squat 5 Elbow Rotation in Back Rack 60sec Warrior Squat 5 Strict Press 5 Front Squat 5 Deadlift 60sec Puppy Dog 1 lane = [...]

Posted by Emanuel Erlewein on Jan 09, 2020 in WOD-Post

WOD – 20200109 Donnerstag, den 09.01.2020 Julian Warm-up Warm-up 30sec On / 30 sec Off Ski Erg BTN Thruster Bike Hanging Scapular-Rotations Row Puppy-Dog Strength Perturbation Shoulder Press (5×5) Weighted Pull-ups (5×5) Workout Metcon (Time) 5 Rounds 17/20 Cal Row 15 TTB 10 Wall-Ball Clusters 5 Double DB Burpee Box Over Wall-Ball @6/9kg DBs @15/22.5kg [...]