Posted by Emanuel Erlewein on Okt. 31, 2019 in WOD-Post

Donnerstag 20191031 Julian Warm-Up 500m row 3 rds– 10 Hanging Scapular-Rotatios (forward)– 10 Push-Ups–   5 Wall-Squats AMRAP 8– 12 T2Bs– 14 Russian-Twists @16/24– 16 Russian-Swings @16/24   rest 2 min   EMOM 7– 14 Wall-Ballsadd 1 rep each rd   rest 3 min   For time– 1k row   rest 4 min   3 [...]

Posted by Emanuel Erlewein on Okt. 30, 2019 in WOD-Post

Mittwoch 20191030 Emanuel / Philo Warm-Up3 rounds – 10 American Swing – 10 Goblet Squat – 10 Windmill (KB, 5 each side) Mobility2 rounds – 10 Pushups into downward facing dog – 10 Spiderman Lunge with T-Spine Rotation Strength / Skill7 rounds – 3 Benchpress 90% WoDAMRAP 2 – Row -Rest 1 Min.- AMRAP 2 [...]

Posted by Emanuel Erlewein on Okt. 29, 2019 in WOD-Post

Dienstag 20191029 Mira / Saskia Warm-Up2 rounds– 20 DU / 40 SU– 10 Air Squats– 10 Pike Push ups– 10 Bent over Barbell row Strength / SkillTechnique Clean2 rounds 5 reps w/ empty barbell 3 rounds – increase weigth to prepare for WOD– 2 Squat Cleans– 2 Clean Pulls WoD30 RFT– 1 Squat Clean @100/70– [...]

Posted by Emanuel Erlewein on Okt. 28, 2019 in WOD-Post

Montag 20191028 Jonathan | Julian Warm-Up3 rounds 40 sec on / 20 sec off– Jumping-Jacks– Ring-Rows– Hanging Shoulder-Rotations– Wall-Walks Mobility2 rounds– 60 sec Thoracic-Spine-Stretch– 10 slow Dislocates w/ stick Strength / SkillA) Strict-Press: 10 min to find your 5 RM of the dayB) 5×3 Push-Jerk @ weight of A) -> Hold 3 sec in catch-position [...]

Posted by Emanuel Erlewein on Okt. 26, 2019 in WOD-Post

Samstag 20191026 Saskia Warm-Up3 Rounds– 2 Min Jump Rope (1 Min Turning Right / 1 min Turning Left)– 10 Lunges e/s– 4 – 5 Wall Walks– 10 Burpee Broad Jumps MobilityEMOM 2 Rounds– Pike Stretch– Active Hip Extension– Hip Flow– Anterior Shoulder Stretch– Active Shoulder Rotation (Forw./Back)– Wrist Flow Halloween – WoDFor Time (with a [...]

Posted by Emanuel Erlewein on Okt. 25, 2019 in WOD-Post

Freitag 20191025 Saskia | Julian | Chris Warm-Up2 Rounds– 10 Squat Jumps– 10 Beat Swings– 5 Burpees– 10 KBS (1-Russian / 2-American) MobilityThruster Warm Up (Link)– T-Spine Extension + Smashing on Foam Roller– Lat Smash on KB– Triceps Smash on KB– Calf Smash on KB– Ankle Stretch with KB Strength / SkillPrep WoD Weight Thruster [...]

Posted by Emanuel Erlewein on Okt. 24, 2019 in WOD-Post

Donnerstag 20191024 Julian Warm-Up2 rds 30 sec on / 30 sec off– MedBall-Cleans– Ring-Rows– Burpees ot MedBall– Sit-Ups / Heel-Taps Mobility2 rds– 60 sec Kneeling Triceps-Stretch (w/ stick)– 10 Elbow-Rotations w/ Bar BTN Strength / SkillEMOM 6– 1 Power-Clean + 2 Hang-Power-Cleans + 1 Power-Clean (increase weight) WoDAMRAP 3– 5 Man-Makers @2 x 15 / [...]

Posted by Emanuel Erlewein on Okt. 23, 2019 in WOD-Post

MITTWOCH 20191023 SASKIA | PHILO Warm-Up3 min Practice each– KB Bottom Up Press– Single Arm KB Swing & Switch Mobility2 Rounds– 1 Min T-Spine Mobilization– 1 Min Pigeon Stretch SkillPractice each exercise for 6 MinKB – Snatch– LvL1: Standard Single Arm KB-Snatch from Ground– LvL2: Lateral Single Arm KB-Snatch (swing to outside)– LvL3: Lateral Single [...]

Posted by Emanuel Erlewein on Okt. 22, 2019 in WOD-Post

Dienstag 20191022 Saskia Warm-Up3 Rounds– 1000/750 m row (only first round)– 10 Goblet Squats– 10 Russian Swings– 10 Banded Good Morning– 30 sec Instep Stretch Strength / SkillBack Squat– find a heavy 1 RM BS of the day– 5 x 5 @70-80% WoDAMRAP15– 15 DL @100/80 kg– 15 Ring Dips (Scaling: Ring Push ups, Push [...]

Posted by Emanuel Erlewein on Okt. 21, 2019 in WOD-Post

Montag 20191021 Jonathan | Saskia Warm-Up2 rds– 10 Wallball-Thruster @ 9/6kg – 10 Pushups / Box-Pushups– 10 KB-Halos 8/12 kg – 10 Inchworm (1.rd: forward, 2.rd: backward) Mobility2 rds – 8 banded Pull-apart-Dislocates – 60 sec Box-Shoulder-Stretch Strength / Skill4 rds – 5 strict HSPU -> if one can do more than 5 sHSPU work [...]