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

Freitag 20191220 Emanuel/Chris/Saskia   Warm-up   750m/1000m Row 2 Rounds 10 Hindu-Push-Ups 30s Dip Hold in Hollow-Position (Ring or Box) 15 Goblet-Squat 60s Puppy-Dog 5 Med-Ball Cleans into Wallballs @6kg/9kg 60s active Squat Hold Strength   Paused Bench Press (5 sets of 5 reps) Pause 1cm above chest for 2 seconds Strict Ring Dips (5 [...]

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

Donnerstag 20191219 Dom Warm-up   Row 500m @~20SPM 2 rounds 3 Clean Deadlift 3 Clean Pull 3 Clean High Pull 3 Power Clean 3 Front Squats 3 Squat Cleans Pre-WoD Mobility   Strength   Power Clean (Find your 1RM)   Workout   Metcon (AMRAP – Reps) AMRAP12 3-6-9-12-15-18-… Power Cleans @40/60kg Toes To Bar [...]

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

Mittwoch 20191218 Dom/Philo [...]

Posted by Emanuel Erlewein on Dez 14, 2019 in WOD-Post

SAMSTAG 20191214 EMANUEL Warm-Up – Deadlift – DL + Clean Pull – DL + Clean – Catch Hold – Clean + Catch Hold – Clean + 1.5 F Squat – Clean + PP – Clean + Jerk WoD A. Strength – 2 Hang Clean & Jerk in 15 Min WoD B. 10 Min Clock – [...]

Posted by Emanuel Erlewein on Dez 13, 2019 in WOD-Post

WOCHENTAG 20191213 Emanuel/Saskia/Max Warm-Up2 Rounds– 10 Single Arm DB Press (5 e/s)– 10 Hollow Rock– 10 DB Goblet Squat– 10 Superman Rocks – 10 Single Arm DB Thruster (5 e/s) Mobility– 45s Ankle Strech e/s– 45s Turnback Strech e/s Strength / SkillGymnastics – 7min per Station– Pull Ups– Pistols– Handstand Push Ups WoDBenchmark – „Mary“ [...]

Posted by Emanuel Erlewein on Dez 12, 2019 in WOD-Post

Donnerstag 20191212 Julian Warm-Up2 rounds– 10 American-Swings w/ Pirouette– 30 sec Hollow-Hold– 5 OH Walking-Lunges e/s– 10 Beatswings– 30 sec Superman-Hold– 10 Banded OHS Mobility– 60 sec Dragon-Pose e/s– 60 sec Couch-Stretch e/s Strength / SkillJerk3 rounds– 2 Paused Split-Jerks (in Catch-Position) + 3 Split-Squats EMOM 10– 2 Split-Jerks WoD3 rounds (TC 10)– 15 T2Rs– [...]

Posted by Emanuel Erlewein on Dez 11, 2019 in WOD-Post

Mittwoch 20191211 Dom/Philo Warm-Up– 1k Row Mobility – 1 Min. Warrior II e/s– 1 Min.  Couch Stretch e/s– 1 Min. Pigeon Pose e/s– 1 Min. T-Spine Mobility w/ MedBall Strength / Skill – 5 x 10 Front Squat @ 70% WoD 5 Rounds for time:  TC:20– 20 American Swings 16/24 kg– 20 Deadlift @ 50/80 [...]