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

Donnerstag 2019-08-29 Julian Warm-Up2 rds 30 on / 30 off– Seated MedBall Wall-Presses– cal Bike– SUs / DUs– Hanging Leg-Raises / T2B– (Ring) Push-Ups Mobility– 60 sec Twisted-Cross e/s– 10 Stick-Swimmers Strength / Skill10 – 8 – 6 – 5 – 5 – 5– Bench-Presses– Dynamic Push-Ups WoDAMRAP 3– 10 Air-Squats– 10 Cleans @30/45 Rest [...]

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

Mittwoch 20190828 Saskia/Emanuel/Philo Warm-UpAMRAP 8 • 10 WBS • 10 Sit-ups • 10m KB carry one arm overhead one arm front rack e/s • 3 Wallwalks Mobility30 sec. Pigeon Stretch e/s 30 sec. Couch Stretch e/s 30 sec. Frog Stretch 30 sec. Banded Triceps Stretch e/s Strength / Skill2 Rounds: • 5 Muscle Snatch with [...]

Posted by Emanuel Erlewein on Aug 27, 2019 in WOD-Post

Dienstag 20190827 Saskia Warm-Up2 rounds– 200m run– 10 Air squats– 10 russian Swings– 10 banded good mornings– 30 sec 3rd world stretch Strength / SkillFront Squat– find a heavy set of 5– 4 x 5 @75% WoDAMRAP12– 20 DU– 20 DL @80/55– 20 Push ups– 20 KB Snatches @24/16 [...]

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

Montag 20190825 Jonathan | Saskia Warm-Up2 rds:– 250m row– 10 situps– 10 OH-lunges only with hands above shoulders – 10 inchworm (1.rd normal, 2.rd backwards) Mobility2 rds:– 60 sec pec-stretch at wall e/s– 10 shoulder-dislocates w/ stick Strength / Skill5 rds:– 5 strict HSPU– 10 beatswings– 3 wallclimbs– 3 strict C2B WoDFor Time:– 48/40 cal [...]

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

Samstag 20190924 Emanuel Warm-Up2 Rounds– 1st Round: 200 m Run @50% – 2nd Round: 200 m Run @85%– 10 Pull-ups– 10 Push-ups– 20 Air Squats– 20 AbMat Sit-ups– Group Mobility Team WODTeams of 2A. From Floor– 100 FR Walking Lunges @30/20 kg – 50 Front Squats @60/40 kg B. Max Cal Row in 20 minSwapping [...]

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

Freitag 20190823 Emanuel/Chris Warm-Up2 Rounds– 250m Row– 10 KB-Swings (1.Rd. Russian/2.Rd. American)– 10 Med-Ball Cleans– 10 KB strict Press e/s– 10 Jumping Squats Mobility2 Rounds– 45s banded Trizeps stretch– 45s Squat Sit StrengthPower-CleanWork up to heavy Complex (7 sets)– Muscle-Clean+2 Power-Clean WoDAMRAP10– 10 Burpee over DB– 10 RX: DB Hang Clean and Jerk@15kg/22,5kg RX+: DB [...]

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

Donnerstag 20190822 Julian Warm-Up2 rds– 10 alt. MedBall OH-Lunges it–   5 Warrior Push-Ups e/s–   3 Wall-Climbs–   5 Burpee Broad-Jumps– 10 Straight-Leg-Raises Mobility– 60 sec Dragon-Pose e/s– 12 Pass-Throughs Strength / Skill3 rds– 3 Tall-Jerks– 3 OH Split-Jerks 5 rds– 2 Split-Jerks– 5 Tempo Pull-Ups @X25X WoDAMRAP 7– 10 Jumping-Lunges it– 15 Clusters [...]

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

Mittwoch 20190821 Saskia / Emanuel / Philo Warm-Up3 Rounds: • 10 Wall Squats • 10 Beatswings • 10m Bear Crawl • 10 American Swings Mobility1 minute Pigeon Stretch each side 1 minute Frog Stretch 2 Rounds: • 10 Cat – Cow • 10 Spiderman lunge with T-Spine rotation • 10 Pushup into downward facing dog [...]

Posted by Emanuel Erlewein on Aug 20, 2019 in WOD-Post

Dienstag 20190820 Saskia Warm-Up2 rounds– 300/200 m row– 10 walking lunges e/s– 10 Push ups on rings– 30 sec hollow hold– 10 pull aparts Strength / Skill5 rounds– 5 Rind dips– 30 sec L-Sit WoDAMRAP9– 300/200 m row– 10 Burpees– 10 Wall Balls– 10 Power Snatches @35/20 [...]

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

Montag 20190819 Jonathan | Dominik Warm-Up2rds– 100m run– 10 banded good-mornings – 10 air-squats– 10 situps Mobility2rds– 60 sec coach-stretch e/s– 60 sec squat-stretch Strength / SkillBacksquat– warmup to 70% of 1RM– 10-10-8-8-6 increase weight each set, keep perfect technique WoD4 rds– 100m run– 20 deadlifts @ 80/55 kg– 10 pushups– rest 90 sec [...]