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

Mittwoch David/Mira Warm-Up 4 Rounds 4 Hindu Push-ups 10 banded OHS (round 2-3 empty barbell) 15 Russian Twist 20 DU Skill/Strength/etc. 5 Rounds 3x Core Complex: 5 Hollow Rock 5 Tuck Crunches 5 V ups WOD 75 OHS 45/30 EMOM 5 Ring Dips (Start with Ring Dips) [...]

Posted by Emanuel Erlewein on Jul 10, 2018 in WOD-Post

Dienstag 20180710 Dom/Mira/Saskia Warm-Up AMRAP7: – 3 Wall Walks – 10m Inch Worm – 10 MedBall Clean – 10 Lunges with MedBall Overhead Mobility – Couch stretch – Child Pose Skill/Strength/etc. 4 Runden: A. 5/5 Turkish Get Ups AHAFA (as heavy as form allows) B. 10 Double KB Front Squat Rest 2min between rounds WOD [...]

Posted by Emanuel Erlewein on Jul 09, 2018 in WOD-Post

Montag 20180709 Dom/David Warm-Up 500m Row 3 Rounds: 8 Walk Out + Push Up 10 KB Swings 12 Air Squats Mobility Shoulder Mobility Strength E3MOM 15 8 Thruster (add weight) WOD AMRAP 3 18 Burpees 18 KB Swings @16/24 Max. Thruster @35/42.5 3min Rest AMRAP 3 15 Burpees 15 KB Swings @16/24 Max. Thruster @35/42.5 [...]

Posted by Emanuel Erlewein on Jul 06, 2018 in WOD-Post

Freitag 20180706 Emanuel/ Tom Warm-Up 800 m run 2rds (e/s) – 6 One arm KB Swing – 6 KB Press – 6 Touch the ball – 6 Reverse KB Lunge – 3 Windmill Mobility – Wrist/Forearm – Shoulder – World’s Greatest Stretch Skill/Strength EMOM 12 Min Every 2 Minutes – 1 Shoulder Press / 1 [...]

Posted by Emanuel Erlewein on Jul 05, 2018 in WOD-Post

Donnerstag 20180705 Julian Warm-Up2 rds– 20 Jumping Jacks– 18/15 cal row– 16 OH-Lunges (light KB/DB)– 14 American-Swings– 12 Sit-Ups– 10 Scapular Pull-Ups Mobility2 rds– 45 sec standing Forward-Fold– 30 sec Couch-Stretch e/s Strength5 rds– 5 Deadlifts w/ increasing weight– 5 strict (banded/weighted) Pull-Ups WOD21 – 15 – 9– American-Swings @32/24 (scale weights)– HSPUs (Box/Pike Push-Ups)– [...]

Posted by Emanuel Erlewein on Jul 04, 2018 in WOD-Post

  Mittwoch 20180704 Emanuel / Saskia Warm-Up Bench Press Warm Up 2-3 rounds of 10 x Wallball @9/6kg 10 x Hindu Push-ups 10 x KB Swings @16/8kg Mobility 2 Runden – 20 Shoulder Dislocates – Banded Internal / External Rotation of shoulder @90 degrees – Banded Front to OH Rotation of shoulder still @90 degrees [...]

Posted by Emanuel Erlewein on Jul 03, 2018 in WOD-Post

Dienstag 20180703 Dom/Mira Warm-Up 4 Rounds 100 m Run 10 Thruster Skill/Strength Back Squat 4×5 @75% WOD Fight Club 3 Rounds 1 min Thruster 42,5/30 1 min Power Clean 1 min Box Jump Over 1 min Pull-ups 1 min Air Bike 1 min Rest [...]

Posted by Emanuel Erlewein on Jul 02, 2018 in WOD-Post

Montag 20180702 Mira/David Warm-Up EMOM 10 – Row – Inchworm – Bike – Superman – Ski Skill/Strength Build to heavy 1rep Snatch. (5-3-3-1-1-1) Every 15sec x30 1 Snatch @60/42.5 WOD AMRAP 9 10cal Row 10 Alt. DB Snatch 10 DB OHS (5es) [...]

Posted by Emanuel Erlewein on Jun 30, 2018 in WOD-Post

Samstag 20180630 Saskia Warm-Up 3 rounds – 400 m run – 10 Wall Balls – 10 KB Swings – 10 Push ups Mobility Skill/Strength/etc. 6 rounds – 4 heavy Turkish Get Ups – 100 m run – 30 sec Rest WOD 5 rounds 5 KB Push Press e/s 10 Sit ups 10 double KB FS [...]

Posted by Emanuel Erlewein on Jun 29, 2018 in WOD-Post

Freitag 20180629 Emanuel/David/Selina Warm-Up 2rds (45 sec on / 15 sec off) – V-Ups – Superman – Banded Pull Aparts – Hip Thrust – Flip the bacon (in the air) Mobility Körperkreise 45 sec – Banded Lat – Banded Hips – Banded Ankle – Partner Shoulder Stretch Skill/Strength/etc. A) 5 rds 3 x Complex – [...]