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

Freitag 20190329 Emanuel Warm-Up 2 Rounds – Row for 2 min – 9 Burpees – 9 KB Swings @ 16/12 kg – 8 Jefferson Curls (4 Left / 4 Right) WoD 21-15-9 Reps for Time – Burpees – Kettlebell Swings @20/16 kg Time Cap: 7 minutes Rest and Recover Row 3×2000 m w/ 4 Min [...]

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

Donnerstag 20190328 Emanuel Warm-Up 1 Round – Quad Stretch – Knee To Chest – Straight Leg Kicks – Side Lunge – Duck Walk – Inchworms – 3 Air Squats + 1 Broad Jump – High Knees – Butt Kickers – Barbell Warm-Up Mobility – Wrists :30 each – Front Rack 1:00 Strength / Skill – [...]

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

Mittwoch 20190327 Philo Warm Up 2 Rounds of 50 Single Under 10 Cat-to-Cow 10 Windmills e/s OHS technique Strength 5 Rounds of 10 OHS @50% of 1RM – Rest 60sec between sets – Partner WoD In 20min complete 2 rounds of: Partner A: 20 KB Thrusters @8/12kg Partner B: Plate OHS hold @5/10kg – Switch [...]

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

Dienstag 20190326 Mira Warm Up 2 Rounds 60 sec each Single Under Air Squats Air Bike American Kettlebell Swings Hip& Shoulder Mobility Skill Pistol & Rope Climb Progression WoD For Time 100 DU 40 Wallballs 20 Medball sit-ups [...]

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

Montag 20190325 Mira/Chris/Julian Warm-Up 10 min row, every 2:30 10 Push-Ups 10 Russian-Twists it @8/12 5 strict T2B / Leg-Raises Skill / Strength 4 Rounds 12 Bench-Presses 6 Beatswings to T2B / Hip-to-Bars WOD 4 Rounds 500/400 row 10 Burpees over the rower 400m run 10 Single Arm DB Press e/s [...]

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

SAMSTAG 20190323 Emanuel Warm-Up – 2 Min Jump Rope – Banded Tri-Stretch – Reverse Lunge with Stick Rotation – DB Squat + Front Press – Warm Up to 75% Front Squat Warm-Up 3 Rounds – 4 Burpee Broad Jumps – 4 Front Squats (70/45 kg) – 4 Box Jumps (24/20 in) WOD 3 Rounds for [...]

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

Freitag 20190322 Emanuel/Chris Warm-Up 2 min Bike/Ski/Row 3 Rounds: – 10 Burpees – 1 lane bear crawl – 5 cossack squats e/s – 10 Beatswings/Shoulder Rotations/Scapula Pullups (1Rd./2Rd./3Rd. WOD_Prep – get familiar with inverted burpees – find scaling for HS-Walk – find scaling for pistols WOD EMOM 28 (x7; 40/20 Work/Rest) Min 1 inverted Burpees [...]

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

Donnerstag 20190321 Emanuel Warm-Up 1 Round – 3 Min Row – HipFlow – Samson Stretch – Pidgen Stretch – Ankle Mobility Strength Clean WarmUp – 2*5 Muscle Cleans – 2*5 Power Clean w/ Pause – 2*5 Power Clean w/ Pause + Front Squat Squat Clean – 3*60% – 3*70% – 3*80% – 1*90% – 1*95% [...]

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

Mittwoch 20190320 Philo Warmup: 3 Rounds: 10 Inch Worms 10 Walking Lunges  10 Skapula pull-ups  Warmup Snatch    Strength: E2MOM 16 @ 75% Snatch 1 Hang Snatch  1 Full Snatch 5 OHS WOD AMRAP 4 10 Thruster 15/20kg 10 Sit-ups  Rest 2 Minutes AMRAP 4 10 Power Snatch @ 20/30kg 10 American Swings 12/20kg Rest [...]

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

Dienstag 20190319 Mira Warm Up 3 Rounds Run 100 m 1 Lane Burpee Broad Jumps 1 Lane Duck Walk Warm up for Backsquat WoD EMOM 28 12/8 Cal Bike 6 Backsquats @ 70 % 16 Box Jump Over Rest [...]