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

WOD – 20200311 Mittwoch, den 11.03.2020 Saskia | Philo Warm-up Warm-up 2 Rounds: 1 min Ergo 10 Warrior Squat 10 Walking Lunge e/s 10 Superman 10 Hollow Rock 5 instep Stretch e/s Strength Pistols (3×4 each side) If 4 e/s are no problem, try weighted Pistol Squats. Ring Dips (3×8-12 strict Ring Dips) If 12 [...]

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

WOD – 20200310 Dienstag, den 10.03.2020 Saskia Warm-up Warm-up 3 Rounds: 30 Double Under / 60 Single Under 10 Goblet Squat 10 Russian Swing 10 double DB Push Press 30 sec Hollow Hold 30 sec Squat Stretch Strength Activation Front Squat (3×1) 30 sec down, 30 sec up. Front Squat (5×3 @ 75-80%) Workout Metcon [...]

Posted by Emanuel Erlewein on März 09, 2020 in WOD-Post

WOD – 20200309 Montag, den 09.03.2020 Jonny | Saskia | Christopher Warm-up Warm-up 3 Rounds 45 sec moderate Row/Ski/Bike 45 sec Scapular Pull-Up/Banded Good Morning/MedBall Thruster Cycle through movements to do all 6. Allow 15 sec between movements to transition. Warm-up With the empty bar 3 min Hang Power Snatch 3 min Power Snatch Work [...]

Posted by Emanuel Erlewein on März 06, 2020 in WOD-Post

WOD – 20200306 Freitag, den 06.03.2020 Emanuel | Chris | Max Warm-up Warm-up 2 Rounds 200m Row 10 Snatch Grip DL 10 Muscle Snatch 10 Press behind the Neck 10 Overhead Squat Pre-WoD Mobility 2 Rounds 12 PVC Pass-Through 6 Wall Squats /w 3 sec hold in bottom position Strength Overhead Squat (6×3 up to [...]

Posted by Emanuel Erlewein on März 05, 2020 in WOD-Post

WOD – 20200305 Donnerstag, den 05.03.2020 Dom Warm-up Warm-up AMRAP 10 min 10 Cal Row 10 Air Squat 10 light DB Snatch 10 Wall-Ball Workout Metcon (Time) For Time 50 Wall-Ball 40 cal Row 30 DB Snatch 20 Box Jump Over 15 Bar Muscle-Up Dumbbell @15/22.5kg Box @24"/30" Metcon (AMRAP – Rounds and Reps) AMRAP [...]

Posted by Emanuel Erlewein on März 04, 2020 in WOD-Post

WOD – 20200304 Mittwoch, den 04.03.2020 Dom | Philo Warm-up Warm-up 500m Row – into Barbell Warm Up – 2-3 Rounds 3 Clean Deadlift 3 Clean Pull 3 Power Clean 3 Front Squat 3 Squat Clean Pre-WoD Mobility 10 Front Rack Rotation 5 Partner Front Squat Strength Squat Clean (Build to a heavy set of [...]

Posted by Emanuel Erlewein on März 03, 2020 in WOD-Post

WOD – 20200303 Dienstag, den 03.03.2020 Dom | Mira Warm-up Warm-up EMOM 8 Work for 45 sec @ Bike/Ski Ring Row Lunge DB Strict Press Strength KB Complex (4 sets) Perform 5 KB Clean, 5 KB S2OH, and 5 KB Snatch. Then swith arm to complete one set. Workout Metcon (4 Rounds for reps) AMRAP [...]

Posted by Emanuel Erlewein on März 02, 2020 in WOD-Post

WOD – 20200302 Montag, den 03.02.2020 Jonny | Christopher Warm-up Warm-up AMRAP 8 min 10 Air Squat 10 Sit-Up 10 Goblet Good Morning 30 sec Plank Pre-WoD Mobility 2 Rounds 45 sec active dyn. Ankle-Stretch e/s 45 sec Hip-Stretch-Lunge e/s Strength Perform A before alternating between B1 and B2. Back Squat (5×5 @75% of 1RM) [...]

Posted by Emanuel Erlewein on Feb. 29, 2020 in WOD-Post

Team WOD – 20200229 Samstag, den 29.02.2020 Emanuel Strength Bench Press (Combined 8 rep max.) Bench Press (Combined 3 rep max) Workout Metcon (AMRAP – Reps) For max reps/cal: 2 Rounds 2 min max cal Assault Bike 2 min max Pull-Up 1 min max Assault Bike 1 min max Synchro Push-Up Rest 1min between the [...]

Posted by Emanuel Erlewein on Feb. 28, 2020 in WOD-Post

WOD – 20200228 Freitag, den 28.02.2020 Emanuel | Mira | Max Warm-up Warm-up For 6 min of continuously moving 40 sec Single Under 20 sec Hollow Hold 20 sec Superman Hold Pre-WoD Mobility 2 Rounds 60 sec standing forward fold 3 Jefferson Curl (with DB) 60 sec close grip Puppy Dog with DB (supinated grip) [...]