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

Montag 20190729 Jonathan | Saskia Warm-Up3 Rounds:– 10 AirSquats– 10 external shoulder rotations e/s – 10 PushUps– 10 RingRows– 5 InchWorms Mobility2 Rounds:– 60 sec Wall-assisted-pec-stretch e/s– 10 banded pull-apart dislocates Strength / Skill5 Supersets of – 5 Bench Press @~70-80% directly into– 5 (plyometric) Push Ups WoD5 Rounds for time:– 5 HSPU– 3 Bar [...]

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

Samstag 20190727 Saskia Warm-Up3 rounds100m run10 Goblet Squats10 Ring Rows 10 Sit ups Mobility2 Rounds 10 Prone Press10 Warrior Squats Strength / SkillPrep for WOD movements & weights WoDAMRAP25100 m run15 Thruster @30/45100 m run15 V-Ups100 m run15 Pull ups100 m run15 Push ups [...]

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

FREITAG 20190726 Emanuel/Chris/Saskia Warm-Up2 Rounds– 5 Burpees– 10 KB-Swings (1.Rd. Russian/2.Rd. American)– 500m Row– 2 Wall-Climbs– 10 KB strict Press e/s– 10 Ring Rows Mobility2 Rounds– 15 Pass-Throughs– 45s Wrist Mobility or Stretch Skill5 sets (change excercise after each set, 5 sets of A and 5 sets of B) A) Goal: Wall-facing HSPU– seated double [...]

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

Donnerstag 20190725 Dom Warm-UpAMRAP 9: 10 Air Squats 10 Russian KB Swings 10 Lunges 5 KB Push Press e/s Mobility2 Rounds 60 sec Banded Shoulder Distraction Squat Flow Strength / Skill5 Rounds 5 KB Turkish Get Ups + OHS e/s (before starting descend, perform one single-arm KB OHS) WoDFor time 50-40-30-20-10 American KB Swings @16/24kg [...]

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

Mittwoch 20190724 Saskia | Philo Warm-Up 3 rounds:   10 Wall Squats   10m Frog Jumps   10m Bear Crawl      5 Hindu Push-ups Mobility 30 Sec. Couch Stretch e/s 30 Sec. Pigeon Stretch e/s 30 Sec. Frog stretch  30 Sec. Banded Triceps Stretch e/s 30 Sec. Wrist Stretch  Strength / Skill 7 rounds: [...]

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

Dienstag 20190723 Saskia Warm-UpEMOM10– 45sec bike– 20 Air Squats– 45 sec Ski– 15 DB strict press– 45 sec row Mobility2 rds– 30 sec wall chest stretch– 30 sec triceps stretch Strength / SkillComplex: 2 Push Jerk + 1 Split Jerk– Work up to 70%– 8 x complex @70%– 5 Squats Jumps WoDAMRAP14– 14 C&J @35/50– [...]

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

Montag 20190722 Jonny | Mira Warm-UpEvery 30 sec for 5 min– 6-8 Wallball Shots– 8 AM KB Swings Mobility2 rounds– 30 sec Banded Shoulder Stretch e\s– Wrist warm up Strength / SkillOver-Head-Squat– 3×6 OHS (ascending weight) WoDAMRAP 30– 400 m Run– 20 Burpee Box Jump Over– 50 Double Under [...]

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

Samstag 20190720 EMANUEL Warm-Up3 Rounds– 200 M Run– 200 M Row– 10 Air Squats– 10 Strict Press Bar weight MobilityPrep ThrusterWarm up to WoD Weight of 1 set of Thrusters WoD30 min Running Clock– 1 Mile Run (200 m Intervals)– 2000 M Row (200M Intervals)– 1 Mile Run (200 m Intervals)immediately into– 30 Reps @ Bar [...]

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

FREITAG 20190719 Emanuel/Chris Warm-Up3 Rounds– 300 M Row– 20 Air Squats– 20 Sit Ups StrengthBack-SquatWork up to heavy 1-2 Rep Back-Squat Weight– in sets of 10/5/2/2/2/2/etc Followed by 1 Shot to do an unbroken set of 20+ Rep Max. Choose your weight wisely!! WoDEMOM 15 (5 Rounds)– Min 1 – 15/12 Cal Row– Min 2 [...]

Posted by Emanuel Erlewein on Jul 18, 2019 in WOD-Post

Donnerstag 20190718 Dom Warm-UpEMOM9 1. 40sec Row 2. 10 strict Press 3. 5 FS + 5 Thrusters Mobility2 Rounds 10 Back Rack Elbow Rotations 30sec Front Squat Hold Strength / SkillEMOM103 Squat Jumps 7 Thrusters WoDFor time 21-15-9 Burpees Push Ups Accessory3 Giant sets 12 DB Floor Press 12 DB Strict Press max Ring Support [...]