Posted by Emanuel Erlewein on Mai 29, 2020 in WOD-Post

WOD – 20200529 Freitag, den 29.05.2020 Max | Sally | Saskia | Emanuel Warm-up Warm-up AMRAP 9 min – 9 Waiters Bow (Good mornings without weight) – 9 light DB Strict Press (e/s) – 9 Single DB Deadlift (e/s) – 9 Down and Up Pre-WOD 10 min window to… … build up to workout weight [...]

Posted by Emanuel Erlewein on Mai 28, 2020 in WOD-Post

WOD – 20200528 Donnerstag, den 28.05.2020 Julian Warm-up 3 rounds – 10 Tempo Air Squats with 3sec descend – 10 Plank Shoulder Taps (e/s) – 10 Scapular Push-Ups – 10 Wall Angels Strength Handstand Push-ups (Every 2 min for 10 min) Every 2 min for 10 min – perform 1 set of max unbroken HSPU [...]

Posted by Emanuel Erlewein on Mai 27, 2020 in WOD-Post

WOD – 20200527 Mittwoch, den 27.05.2020 Dom | Philo Warm-up Warm-up – 3 min warm up row Barbell warm up – 3 Muscle Snatch – 3 Behind the neck Press – 3 Overhead Squat – 3 Snatch Balance – 3 Power Snatch Strength Power Snatch (Weight) 12 min to build up to a moderate-heavy set [...]

Posted by Emanuel Erlewein on Mai 26, 2020 in WOD-Post

WOD – 20200526 Dienstag, den 26.05.2020 Saskia | Mira Warm-up Warm-up 3 rounds – 12/8 Cal Row – 9 Air Squat – 6 Single DB Push Press (e/s) – 3 Single DB Front Squat (e/s) Pre-WOD Time to go through the movement for Single Arm DB Thruster, build in weight, get the setup for the [...]

Posted by Emanuel Erlewein on Mai 25, 2020 in WOD-Post

WOD – 20200525 Montag, den 25.05.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Wall Squats – 10 Russian KB Swings – 10 Reverse Lunges (e/s) – 10 empty BB Front Squat Strength Front Squat (4 sets of 8) Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min – [...]

Posted by Emanuel Erlewein on Mai 23, 2020 in WOD-Post

WOD – 20200523 Samstag, den 23.05.2020 Emanuel Warm-up Warm-up AMRAP 10 min – 10 Cal Row – 5 Deadlift – 5 Elbow Rotations – 5 Front Squat – 5 Power Clean – 10 Russian KB Swings Strength Power Clean Complex (Every minute for 8 min perform 1 complex) Power Clean Complex: 2 High Hang Power [...]

Posted by Emanuel Erlewein on Mai 22, 2020 in WOD-Post

WOD – 20200522 Freitag, den 22.05.2020 Emanuel | Sally | Max Warm-up Warm-up 2 rounds – 45 sec on | 15 sec off – Air Squat – Burpee – Overhead Squat with Stick and 3 sec Pause at bottom – Power Snatch Strength Overhead Squat (3 sets of 10 reps) Workout Metcon (AMRAP – Rounds [...]

Posted by Emanuel Erlewein on Mai 21, 2020 in WOD-Post

WOD – 20200521 Warm-up Video: https://youtu.be/-9OCayDmqtQ [...]

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

WOD – 20200520 Mittwoch, den 17.05.2020 Saskia | Dom | Philo Warm-up Video: https://youtu.be/8xsa09-6t4o Warm-up 3 rounds – 12m Bear Crawl (in 3m segements forth and back) – 10 DB Strict Press (5 e/s) – 10 DB Goblet Squats – 30 sec Puppy Pose Strength Strict Press (10 reps every 2 min for 10 minutes) [...]

Posted by Emanuel Erlewein on Mai 19, 2020 in WOD-Post

WOD – 20200519 Dienstag, den 19.05.2020 Saskia | Mira Warm-up Video: https://youtu.be/EUYnZvvIvtg Warm-up – 5 min row 3 rounds – 10 empty BB Deadlift – 10 empty BB Power Clean – 10 slow Wall Squats Strength Back Squat (4 sets of 8) Workout Metcon (Time) 21-15-9 – Power Clean – Shoulder To Overhead – Wall-Ball [...]