Posted by Emanuel Erlewein on Sep 21, 2018 in WOD-Post

Freitag 20180921 Emanuel Mobility3 Rounds10 Kneeling Shoulder Dislocates10 Prone PVC Presses10 KB Snatches15m Waiters Walk (e/s)20 sec wrist mobility Warm-Up2 Rounds– 3 min of HS holds or / walking90 Sec Rest StrengthWork up to 75% of 1 RM3×5Deadlift @ 75% of 1RM + TnG WOD IAMRAP 10– Run 200m– 10 KB 24/16kg– 5 TB Rest [...]

Posted by Emanuel Erlewein on Sep 20, 2018 in WOD-Post

Donnerstag 20180920 Dom/Julian Warm-Up Run 800m Then 3 rounds: 10 Air Squat 10 Pike Push Ups 5 Jumping Squats 30sec Handstand Hold Skill / Strength 4 sets of 12 DB Thrusters (AHAP) Rest 2-3min between sets WOD E8M for 3 rounds Run 800m 30 Thruster @15/20kg 15 Burpees [...]

Posted by Emanuel Erlewein on Sep 19, 2018 in WOD-Post

Mittwoch 20180919 David/Saskia Warm-Up Reverse Single Under’s 2 Rounds 20 Air Squat 10m Inch Worm 10m Duck Walk Shoulder & Hip Mobility Skill / Strength 5-5-3-3-1-1-1 OHS WOD AMRAP 16 8 HSPU 8 Hang Power Snatch 30m Heavy Farmers Carry [...]

Posted by Emanuel Erlewein on Sep 18, 2018 in WOD-Post

Dienstag 20180922 Mira Warm Up Row 1000/800 3 Rounds 12 Tuck Jumps 9 Beatswings 6 Burpees Skill Toes to Rings Kipping/Butterfly Pullups WoD 7 min AMRAP 40 DU 12 Toes to Rings 8 Clean&Jerk 40/25 [...]

Posted by Emanuel Erlewein on Sep 17, 2018 in WOD-Post

Montag 20180917 Mira Warm-Up Run Fun Barbell Warmup Hip+ Shoulder Mobility Skill / Strength EMOM 14 3 Snatch @75% 6 Ring Dips WOD 4 Rounds 1 min Airbike 1 min KB Swings @24/16 1 min Row 1 min KB Snatches @ 24/16 [...]

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

SAMSTAG 20180915 Saskia Warm-Up 3 rounds – 100 SU – 15 Sit ups – 15 Air Squats – 15 KB swings Skill / Strength Back Squat Activation 5 x 5 Backsquats WOD 50 Box jumps 50 Sit ups 50 Air Squats 50 KB swings 50 Wall balls 50 DU / 100 SU [...]

Posted by Emanuel Erlewein on Sep 14, 2018 in WOD-Post

FREITAG 20180914 Emanuel / Saskia Warm-UpEMOM10– SU / DU– Air squats– KB Swings– Wall Balls– Sit ups Barbell Warm UpStrengthE2MOM14Jerk Komplex – 1 Push Jerk & 1 Split Jerkincreasing weight every 2 minFirst set light weight WOD30 cal row5 Push ups25 cal row10 Push ups20 cal row15 Push ups15 cal row20 Sit ups10 cal row25 [...]

Posted by Emanuel Erlewein on Sep 13, 2018 in WOD-Post

Thursday 20180913 Dom / Julian Warm-Up Partner MedBall-Carry 2 rds 30 on / 20 off – Plank-Hold – Air-Bike – Wall Squat-Sit – Ski-Erg – Jumping-Jacks – Row Skill / Strength EMOM 10 – 3 Deadlifts  – 2 Hang-Pulls – 1 Hang-Clean WOD 5 rds – 20 Wall-Balls – 10 DB Snatches right @15/22,5 – [...]

Posted by Emanuel Erlewein on Sep 12, 2018 in WOD-Post

MITTWOCH 20180912 Emanuel / Mira Warm-Up 2 Rounds – 5 Burpees – 10 Push Ups – 15 Box Jumps Mobility 2 Rounds – 10 Kneeling Shoulder Dislocates – 10 Prone PVC/Stick Press Strength Bench Press – 4RM with 2 * 2 second pause 5cm off chest +2 * 2 second pause on chest WOD 1km [...]

Posted by Emanuel Erlewein on Sep 11, 2018 in WOD-Post

DIENSTAG 20180911 Saskia Warm-Up 300 m row 400 m run 300 m row Skill / Strength Find your 1RM Snatch WOD 13 – 11 – 9 – 7 – 5 – 3 – Pull Ups – Snatches @60/45 [...]