Posted by Emanuel Erlewein on Jun 27, 2018 in WOD-Post

Mittwoch 20180627 David / Emanuel / Julian / Mira Warm-Up Jump Rope + Bench Prep Strength Every 90sec X10 Odd: 3 Bench Press (climbing) Even: 6 Barbell Row (climbing) WOD AMRAP 12 2-4-6-8-… Bench Press @60/40kg 4-8-12-16-… T2B *30 Double Under after each round [...]

Posted by Emanuel Erlewein on Jun 26, 2018 in WOD-Post

Dienstag 2018062622 Mira Warm-Up Jumping Jack Warmup Mobility Lat + Hip Stretch Skill/Strength/etc. 5×3 – Front Squat WOD 7 Rounds – 7 Bear Complex @ 50/35 every time you break: 7 Burpees [...]

Posted by Emanuel Erlewein on Jun 25, 2018 in WOD-Post

Montag 20180625 Mira/David Warm-Up 1000 m Row 2 Rounds 10 Burpees 10 Beatswings 3 Wallclimbs Mobility Shoulder Skill/Strength/etc. Find your heavy Split Jerk for the day WOD For time 30 Pullups 30 OH Lunges @50/35 200 m Run 20 Chest to Bar Pull-ups 20 OH Lunges 200 m Run 30 Pullups 30 OH Lunges 200 [...]

Posted by Emanuel Erlewein on Jun 23, 2018 in WOD-Post

Samstag 20180623 Emanuel Warm-Up Easy Row for 500 m Mobility Shoulder Mobility 3 rounds Banded Shoulder Pull 6-10 Kneeling KB Press single side 5KB Snatches plus 60m Waiters Walk Skill/Strength/etc. build to Max in 12 min – Jerk Rest 2-3 PARTNER WOD AMRAP 10 35 clean and jerks 70/55KG 80 / 64 cal row 150 [...]

Posted by Emanuel Erlewein on Jun 22, 2018 in WOD-Post

Freitag 20180622 Emanuel / Mira / Selina Warm-Up400 M run – easy – moderate – full speedMobility Posterior Stretch Session Anterior Stretch Session Squat Controlled Movement Skill/Strength/etc.8rm + 1×[email protected]– Back SquatWOD AFAP 9 bodyweight OHS 21 / 16 cal row 21 t2b 6 bodyweight OHS 15/12 cal row 15 t2b 3 bodyweight OHS 9 / [...]

Posted by Emanuel Erlewein on Jun 15, 2018 in WOD-Post

Strength 5×5 OHS WOD EMOM 18 Min 1-9 1) 8-12 HSPU 2) 8-12 T2B 3) 10-15 Cal Row Min 10-18 1)8-12 Pull-ups 2) 8-12 KBSwings 3) 10-15 Cal Row [...]