Posted by Emanuel Erlewein on Juni 20, 2020 in WOD-Post

WOD – 20200620 Samstag, den 20.06.2020 Emanuel Warm-up Warm-up AMRAP 8 min – 8 Reverse Lunge (e/s) – 8 empty BB Deadlift – 8 empty BB Front Squat – 8 Burpee Strength Front Squat (5 sets of 6) Goal is to build in weight comared to the front squats performed on 03.06.2020. Workout Metcon (Time) [...]

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

WOD – 20200619 Freitag, den 19.06.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up 3 rounds – 15 KB Swings (start with Russian, continue with American) – 10 KB Kang Squat – 5 KB Strict Press (e/s) Strength KB Squat Clean (4 sets of 12) Performed with 2 KBs and 2 min rest between [...]

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

WOD – 20200618 Donnerstag, den 18.06.2020 Julian Warm-up Warm-up 3 min erg or burpee 2-3 rounds – 5 hang Snatch Deadlift – 5 hang Snatch Pull – 5 hang Power Snatch with 3 sec pause in catch Strength Hang Power Snatch (Sets of 5) Build to a moderate-heavy set of 5 Workout Metcon (Time) 5-15-25-35 [...]

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

WOD – 20200617 Mittwoch, der 17.06.2020 Saskia | Dom | Philo Warm-up Warm-up 3 rounds – 10 Wall Squat – 10 Scapular Push-Up – 10 empty BB OHS – 10 Burpee Strength Overhead Squat (4 sets of 8) Start every set with a 15 sec overhead hold before going into the first rep. Workout Metcon [...]

Posted by Emanuel Erlewein on Juni 16, 2020 in WOD-Post

WOD – 20200616 Dienstag, den 16.06.2020 Saskia | Mira Warm-up Warm-up 2 Rounds – 10 Cal Row – 10 Bent Over Row with plate – 10 Plate Ground-To-Overhead – 10 Sit-Up Strength Start with A as a strength specific warm up and continue with 3 rounds of B1 and B2. Warm-up 2 rounds – 7-10 [...]

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

WOD 20200615 Montag, den 15.06.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 2 Rounds – 10 Air Squats (1st round) | 10 Wall-Balls (2nd round) – 8 hang KB Snatch (lighter weight) – 6 Burpee – 4 hang KB Cluster (lighter weight) – 2 Wall Walk Pre-WOD Use time to build to workout [...]

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

WOD – 20200613 Samstag, den 13.06.2020 Emanuel Warm-up Warm-up AMRAP 10 min – 12 KB Swings – 7 empty BB strict Press – 3 Inch Worm with Push-Up On the KB swings, start with Russian style and move on to American swings towards the end of the warm up. Strength Strict Press (10 reps every [...]

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

WOD – 20200612 Freitag, den 12.06.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up 2 Rounds Each exercise 40 sec on, 20 sec off – Good Mornings – light alternating DB Snatch – empty BB Deadlifts – Down & Up Strength Deadlift (3 sets of 12) Goal is today to build on the deadlifts [...]

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

WOD – 20200611 Donnerstag, den 11.06.2020 Dom Warm-up Warm-up 2 rounds – 10 Air Squats – 10 empty BB Sumo Deadlifts – 10 Burpee Pre-WOD Metcon 3 rounds – 3 Sumo Deadlift High-Pull – 4 Box Jump Over – 3 Thruster – 4 Bar Facing Burpee Over Bar First round with empty BB, then build [...]

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

WOD – 20200610 Mittwoch, den 10.06.2020 Dom | Philo Warm-up Warm-up 750/600m Row Warm-up 2-3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Power Clean – 3 Front Squat – 3 Squat Clean Strength Squat Clean (6-10 sets of 2) No touch & go and no fails! Workout Metcon (Time) 5 Rounds [...]