Posted by Emanuel Erlewein on Jan. 18, 2021 in WOD-Post

Home WoD – 20210118 Warm-up AMRAP 6 Perform as a Flow – Reaching Lizard Twist into – Childs Pose into – Switch Stance Sprawl switch sides after one round Then 3 rds – 8 Towel- Rows with 3 sec Hold – 8 Staggered Hand- Position Push-Ups i/t Strength A: Push-ups (35% of beep test every [...]

Posted by Emanuel Erlewein on Jan. 17, 2021 in WOD-Post

Home WoD – 20210117 Warm-up Warm-up 5 rds – 30 sec Deadbug – 6 Down-Ups – 15 sec Star Plank e/s – 12 alternating Lunges e/s Workout Metcon (AMRAP – Reps) AMRAP 12 – 12 Diamond Push-Ups (2111) – 12 Burpee High Jump/ Burpee Broad Jump – 12 Clam Shells e/s Accessory Tabata A (20 [...]

Posted by Emanuel Erlewein on Jan. 16, 2021 in WOD-Post

Home WoD – 20210116 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 3 rds – 30 Jumping Jacks – 10 Curtsy Lunges i/t – 10 Bent over Rows Mobility 2 rds – 1 min Pigeon e/s – 10 Bird Dogs i/t Strength 4 rds – 15 Goblet [...]

Posted by Emanuel Erlewein on Jan. 15, 2021 in WOD-Post

Home WoD – 20210115 Warm-up Warm-up 3 rds – 10 no weight OH-Lunges e/s – 10 Hollow Rocks – 10 Air-Squats – 10 Superman Rocks – 10 Push-Ups Mobility 2 rds – 1 min Dragon Pose e/s – 1 min Russian Baby Maker – 1 min Box Shoulder Stretch Strength Handstand (Progression) I) 5 rds [...]

Posted by Emanuel Erlewein on Jan. 14, 2021 in WOD-Post

Home WoD – 20210114 Warm-up Warm-up 3 rds – 10 Lunges e/s – 10 Plank Step-Ups i/t – 10 Glute Bridges – 10 Walking Deadlifts Strength 4 rds – 10 Hollow Rocks – 15 Glute Bridges – 20 alt. Single Leg V-Ups i/t – 25 Sit-Ups Workout Metcon (Time) 3 rds – 30 Backpack Cleans [...]

Posted by Emanuel Erlewein on Jan. 13, 2021 in WOD-Post

Home WoD – 20210113 Warm-up Warm-up AMRAP 10 – 10 Warrior Squats – 10 Mountain Climbers i/t – 10 Jumping Jacks Mobility 2 rds – 1 min Triceps Stretch e/s – 1 min Downward Dog Stretch Strength Pistol (Progression) I) 2-3 rds – 1 min Knee-to-Wall Stretch e/s – 2 min Squat Sit with Ankle [...]

Posted by Emanuel Erlewein on Jan. 12, 2021 in WOD-Post

Home WoD – 20210112 Warm-up Warm-up 4 rds – 20 Double Tabs – 10 Sit-Ups – 20 High Knees i/t – 10 Bent over Rows – 5 Wall Squats Mobility – 1 min Couch Stretch e/s – 1 min Calf Stretch e/s Strength 5 rds – 15 reps Bodenrudern – 15 Single Arm Rows e/s [...]

Posted by Emanuel Erlewein on Jan. 11, 2021 in WOD-Post

Home WoD – 20210111 Warm-up Warm-up 4 rds – 10 Thoracic Rotations in Beast e/s – 30 sec Reverse Plank – 10 Jefferson Curls – 20 Air Squats Strength Push-ups (25% of beep test every 30 sec) For as long as possible, perform 25% of your beep test result unbroken every 30sec. For example, when [...]

Posted by Emanuel Erlewein on Jan. 10, 2021 in WOD-Post

Home WoD – 20210110 Warm-up Warm-up 3 rds – 20 Ice Skaters i/t – 15 Toe Touches e/s – 10 High Jumps – 5 Burpees Pre-WOD – do 5 reps of each exercise and try out weights Workout Metcon (Time) "Filthy Fifty" – 50 Step Ups on Chair i/t – 50 Chair Pull-Ups – 50 [...]

Posted by Emanuel Erlewein on Okt. 31, 2020 in WOD-Post

Team WOD – 20201031 Samstag, den 31.10.2020 Mira Warm-up Warm-up 3 Rounds – 10 Beatswings – 5 Strict Pull-ups/Ring Rows – 10 Down Ups Pre-WOD – go through WoD movements – build to workout weight/movement Team WoD Metcon (Time) In Teams of 2 – 100 Pull-ups (divide as you like) – then – 10 Rounds [...]