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

Dienstag Mira Warm Up 3 min Row 3 Rounds 10 Slow banded OH Squats 10 Ring Rows 10 Burpees Mobility Lying OHS banded OHS Strength 5×3 Paused OHS WoD 5 RFT 10 OH Lunges 60/40 10 DB Box Step Over 10 Burpee Over Bar For Fun 100 Medball Sit-ups 50 Tuck ups 25 V-Ups [...]

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

Montag 20190128 Saskia / Dom Warm-Up 3 Rounds for Quality – 20 russian KB swings – 15 Air Squats – 10 KB Push Press – 5 Burpee Broad Jumps Skill / Strength Partner HS walk practice WOD @24/16kg – 10m HS walk – 10 KB Man Makers – 20 Pull ups – 10 KB Man [...]

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

Saturday 20190126 Emanuel Warm-Up 2 Rounds – 40 Jumping Jacks – 8 Goblet Squats w/ DB – 8 Cossack Squats – 8 Groiners per Side Specific Warm Up 2 Rounds – Partner Hanging Shoulder Stretch 20 Sec – 3 Strict Pull Ups – 3 Kip Swings Toes2Bar – 3 Strict Ball Ups – 3 Strict [...]

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

Freitag 20190125 Emanuel / Julian Warm-Up2 rds– 10/12 cal row– 10m Bear-Walk (weight on wrists)– 20 sec Hollow-Hold– 10 Ring-Rows– 20 sec Superman-Hold– 10 Wall-Balls– 10 MedBall OH-LungesMobility2 rds– 60 sec MedBall Shoulder-Stretch– 10 Stick-SwimmerSkill / Strength5 rds– 5 Bench-Rows– 5 strict Handstand Push-UpsWODAMRAP 12– 15 Wall-Balls– 15 Cleans @40/60– 10 FR-Lunges– 15 Deadlifts– 15 [...]

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

Donnerstag 20190124 Saskia Warm-Up EMOM10 – 20 Air Squats – 20 Sit ups – 20 KB Swings – 20 Push ups – 20 Superman Barbell Warm Up Skill / Strength Complex: 1 Muscle Snatch + 2 Snatch Balance – Technique – 10 rounds (incr. weight) – then work up to WOD weight WOD Isabel 30 [...]

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

Mittwoch 20190123 Emanuel / Philo Warmup: 2 rounds: 250m row 10 banded shoulder dislocates 10 Beat Swings Strength: 3 rounds: 5-15 strict T2B 5-15 strict Ring Dips Warmup / scaling Pistols AMRAP 15 Min. 15/12 cal Row 10 Pistols (alternating) 20 Russian Twist 24/16 [...]

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

Dienstag 20190122 Mira Warmup Parcours Strength EMOM 10 5 Front Squats @75% 30 sec Wallsit WoD 21-15-9 Burpee Box Jump Over Pullups For Fun 4 Rounds 10 Dual DB Biceps Curls 10 Banded Split squat e/s 10 banded face pulls [...]

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

MONTAG 20190121 Mira / Saskia Warm-Up 1000 m row Barbell Warm up Skill / Strength find a heavy lift for complex: 1 Push Jerk + 1 Split Jerk 5 rounds – 1 x Complex @90% – Rest 90 sec WOD E2MOM16 – 4 Deadlift @60/40kg – 3 Hang Power Clean @60/40kg – 2 Thruster @60/40kg [...]

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

SAMSTAG 20190119 Emanuel Warm-Up 2 Rounds – 250 M Row – 15 dynamic Toe Touches – :30 sec Plank into 5 PushUps – 10 Reverse Grip PVC Pass Throughs – 10 Jumping Squats Strength Power Clean & Push Jerk – 5 Dip and Drive – 5 High Hang Muscle Cleans – 5 High Hang Power [...]

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

FREITAG 20190118 Mira / Saskia / Emanuel Warm-Up 5 min DU / SU practise 2 rounds – 1 lane bear crawl – 30 sec Pec stretch e/s – 10 scapular push ups Skill / Strength Find a heavy Bench Press of the day 7 rounds – 3 bench press @75% – 10 strict pull ups [...]