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

MITTWOCH 20180829 Emanuel / Julian / Saskia Warm-Up – 500M Row – 2-3min DU/SU Mobility – Pec Stretch either on Floor or Rig – Light PVC raises (lay face down on a bench with 2.5kg on a stick and lift from floor to snatch position – Place Band on Rig – setup of hands for [...]

Posted by Emanuel Erlewein on Aug 28, 2018 in WOD-Post

Dienstag 20180828 Mira Warm-Up 2×10 Cal Air Bike Sprint 2 Rounds 10m Duck Walk (with plate OH) 10m Burpee Broad Jump Skill / Strength 4×5 Tempo Front Squat 3sec down, 3sec hold, explosive stand up WOD Buy-In 800m Run 5 Rounds 9 Clean @60kg 6 Front Rack Lunges 30 Double Unders Cash-Out 800m Run [...]

Posted by Emanuel Erlewein on Aug 27, 2018 in WOD-Post

Montag 20180827 Dom/David Warm-Up 500m Row then 3 rounds 10 banded good mornings 5 Single Leg Romanian KB DL e/s Skill / Strength 7×3 Sumo Deadlift (AHAP) WOD 4 Rounds: AMRAP4 8 Sumo Deadlift High Pull @45/30kg 8 Toes-to-bar 8 Squat Jumps Rest 1min between rounds; continue each round where you stopped [...]

Posted by Emanuel Erlewein on Aug 25, 2018 in WOD-Post

SAMSTAG 20180825 Emanuel/Tommy/Saskia Warm-Up1 Round– 400M run Skill / Strength3RM– Hang power clean in 10 minutes Team WODAlt rds – 20 min amrap– 12 wall balls– 8/7 cal bike– 8 burpees– 12 oh plate lunges [...]

Posted by Emanuel Erlewein on Aug 24, 2018 in WOD-Post

Freitag 20180824 Emanuel/Tom/Selina Warm-Up RUNDEN 2rds – 200 m run – 3 Man Maker – 15 Goblet Squats – 5 KB Press e/s – 5 KB Windmill e/s Mobility 2rds – 20 PVC pass through – 10 Scorpion e/s – 3 world ’s greatest stretch e/s Skill / Strength 15 Minutes to build 1 RM [...]

Posted by Emanuel Erlewein on Aug 23, 2018 in WOD-Post

Donnerstag 20180823 Saskia/Julian Warm-Up 3 Rounds 6x10m Shuttle Run 10m Single Leg Jump e/s Skill / Strength Find max seated Box Jump then EMOM10 3 Back Squat @70-80% WOD 21-15-9 Hang Power Snatch @42.5/30kg 3-2-1 Rope Climb [...]

Posted by Emanuel Erlewein on Aug 22, 2018 in WOD-Post

WOCHENTAG 20180822 David/Saskia Warm-Up 8 Rounds (40sec ON/20sec OFF) – Jumping Jack – Burpee – Air Squat – T Push-Up Mobility Wrist Prep Banded Lat Stretch Skill / Strength Every 3min for 5 Rounds 5-4-3-2-1 Cluster (Clean+Thruster) Each Round as heavy as possible. WOD AMRAP 10 – 4 Clean @45.5/30kg – 6 Cluster @42.5/30kg – [...]

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

Dienstag 20180821 Mira Warm Up Run 400 m 3 Rounds 10 Medball Squats 10 Medball Push Press 10 Beatswings Run 200 m Strength 4 Rounds: 5 DB KB Swings 5 DB KB Squats 5 DB KB Snatches Beginner: 1 Arm WoD Teams of two 150 Wallballs 800 m Run 100 KB Snatches @ 24/16 400 [...]

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

Montag 20180820 Dom/David/Julian Warm-Up 3 Rounds for quality – 10 Cal Row – 5 DB Snatch – 5 DB Push Press – 5 DB Front Squat –> one DB, first perform all with one arm, then all with other arm Skill / Strength 5×8 DB Overhead Squat e/s WOD 5 Rounds for time: 20 Cal [...]

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

Samstag 20180818 Selina Warm-Up 3rds ⁃ 45 sec Assault Bike ⁃ 12 Dumbbell Bench Press ⁃ 8 Single-Arm Kettlebell Row ⁃ 5 Wall Squats ⁃ 45 sec side plank e/s Mobility Scorpion Couch Stretch Skill / Strength Bench Press 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% [...]