Posted by Emanuel Erlewein on Aug. 19, 2020 in WOD-Post

WOD – 20200819 Mittwoch, den 19.08.2020 Dom | Philo Warm-up Warm-up For 12 min, 45 sec on – 15 sec off – Russian KB Swings – Alternating Reverse Lunges – KB Windmill Strength In today’s strength part, alternate between A and B. KB Snatch into KB OH Reverse Lunge (3-4 sets of 5 each side) [...]

Posted by Emanuel Erlewein on Aug. 18, 2020 in WOD-Post

WOD – 20200818 Dienstag, den 18.08.2020 Saskia | Mira Warm-up Warm-up 3 Rounds – 100 m Run – 10 Hollow Rocks – 10 Good Mornings – 10 Kettllebell Deadlifts Strength Deadlift (4 sets of 7) Build in weight compared to 03.08.2020 Pre-WOD – find your weight and go through the movements Workout Metcon (Time) 10-9-8-7-6-5-4-3-2-1 [...]

Posted by Emanuel Erlewein on Aug. 17, 2020 in WOD-Post

WOD – 20200817 Montag, den 17.08.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up – 750/600m Row 2-3 Rounds – 3 Snatch Deadlift – 3 Snatch Pull – 3 Power Snatch – 3 Overhead Squats – 3 Squat Snatch Strength 1 Snatch Pull + 1 Squat Snatch + 1 OHS + 1 Squat Snatch [...]

Posted by Emanuel Erlewein on Aug. 15, 2020 in WOD-Post

WOD – 20200815 Samstag, den 15.08.2020 Julian Warm-up Warm-up 3 Rounds – 400m Run – 10 empty BB Thruster – 45 sec Puppy Pose – 1 Wall Walk into wall-facing HS hold Pre-WOD – go through HSPU technique and build to workout weight on the thrusters Workout Metcon (Time) 00:00-10:00 2k Row Metcon (Time) 10:00-30:00 [...]

Posted by Emanuel Erlewein on Aug. 14, 2020 in WOD-Post

WOD – 20200814 Freitag, den 14.08.2020 Saskia | Sally | Chris | Max Warm-up Warm-up 3 rounds – 10 Wall Angels – 10 Russian KB Swings – 10 Air Squats – 10 KB upright row Strength Strict Press (4-5 sets of 6) Build in weight compared to 03.07.2020 Pre-WOD – go through the movement standards [...]

Posted by Emanuel Erlewein on Aug. 13, 2020 in WOD-Post

WOD – 20200813 Donnerstag, den 13.08.2020 Julian Warm-up Warm-up EMOM 9 min 1.min: Box Step Ups 2.min: empty BB Deadlift 3.min: Down&Up Strength Today’s strength part consists of two movements. Alternate between both movements. Do not have to be performed as supersets! Back Rack Box Step Up (3-4 sets of 8 each side) Wall Sit [...]

Posted by Emanuel Erlewein on Aug. 12, 2020 in WOD-Post

WOD – 20200812 Mittwoch, den 12.08.2020 Saskia | Dom | Philo Warm-up Warm-up – 5 min of row/run/burpee 2-3 rounds – 3 Clean Deadlift – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Press – 3 Split Jerk Strength 1 Squat Clean + 1 Front Squat + 1 Squat [...]

Posted by Emanuel Erlewein on Aug. 11, 2020 in WOD-Post

WOD – 20200811 Dienstag, den 11.08.2020 Saskia | Mira Warm-up Warm-up – Run 400 2 rounds – 20 Good Mornings – 15 Squats – 10 Push-Ups Pre-WOD – warm up your DU – build up to WOD weight and practice movements Workout Metcon (4 Rounds for reps) AMRAP 6 min – Run 200 – 10 [...]

Posted by Emanuel Erlewein on Aug. 10, 2020 in WOD-Post

WOD – 20200810 Montag, den 10.08.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Wall Squats – 10 Reverse Lunges (e/s) – 10 Overhead Squats Strength Today’s strength part consists of 2 pieces. First perform 3 sets of OHS (A) and then continue with the Lunges [...]

Posted by Emanuel Erlewein on Aug. 08, 2020 in WOD-Post

WOD – 20200808 Samstag, den 08.08.2020 Emanuel Warm-up Warm-up 2 Rounds – 10 Lunges (e/s) – 10 KB High Pulls (e/s) – 10 Burpees – 10 KBS @ light weight (prep for WoD) Workout Metcon (AMRAP – Reps) In 15 min, get as far as possible: 12-10-8-6-4-2-4-6-8-10-12 – Alt. KB Floor Press 15/10kg – Cal [...]