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

WoD – 20191230 Montag, den 30.12.2019 Jonny | Mira | Christopher Holiday Opening Hours31.12.2019 – Team WoD at 11:0001.01.2020 – Classes at 16:30 | 17:45 Warm-up Warm-up 2 rounds 10 Cal row 10 Dislocates w/ Stick 10 KB-Bottoms-Up-Press e/s 10 Goblet-Squats 30 sec Hollow-Rocks Strength 3 Overhead-Squats + 3 Snatch-Balance (Weight) If possible, increase weight [...]

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

WoD – 20191228 Samstag, den 28.12.2019 Emanuel Warm-up Warm-up 3 Rounds 200m Row 15 Empty BB Shrugs 9 Empty BB Front Squats 6 Empty BB Hang Squat Cleans Strength Hang Squat Clean (5RM) 12 min to find your 5 rep max (RM) Team WoD Metcon (Time) 2 Rounds For Time 1.2k Row (swap however you [...]

Posted by Emanuel Erlewein on Dez. 27, 2019 in WOD-Post

WOD – 20171227 Freitag, den 27.12.2019 Dom | Max Warm-up Warm-up 2 rounds 10 Strict Press 10 Box Step Ups 10 Burpees 10 WBS Pre-WoD Mobility 1Min Low Back Roll 1Min Hamspring Foam Roll 1Min Quad Roll 1Min Glute Roll Workout Metcon EMOM x 10 min (Same Min) – 8 Medball Cleans – 8 Wallball [...]

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

WoD – 20191226 Donnerstag, den 26.12.2019 Christopher     Team WoD   Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner 1: Run 400m / Row 500m Partner 2: AMRAP 12 alternating DB Snatches 16 American KB Swings 24 Box Jumps DB @ 15/22.5kg KB @16/24kg Switch when Partner 1 is done with Run/Row Continue AMRAP [...]

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

WOD – 20191224 12 Days of Christmas Warm-up Warm-up 2 rounds 12 American-Swings 11 Push-Ups 10 Triple Sit-Ups 9 Triple Wall-Balls 8 DB-Cleans 7 Beatswings Pre-WoD Mobility 2 rounds 60 sec Puppy-Pose 12 Pass-Throughs Team WoD Metcon (Time) 1 Bear-Complex @30/42,5 2 DB-Box-Step-Overs @15/22,5 3 DB-Cleans e/s 4 DB-S2OH e/s 5 alt. DB-Snatches e/s 6 [...]

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

WoD – 20191223 Montag, den 23.12.2109 Jonny | Christopher Warm-up Warm-up 2 rounds 10 Burpees 10 Am. KB-Swing 10 Cluster-WBS 10 Hanging Leg-Raises 10 Ring-Rows Pre-WoD Mobility 60 sec banded Lat Stretch e/s 60 sec dynamic Pigeon Strethc e/s Strength 3-Position Deadlift (5 sets of 6 reps) Hold for 3 seconds at approx. 2 cm [...]

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

WoD – 20191221 Samstag, den 21.12.2019 Emanuel Warm-up Warm-up 2 rounds Run 200 m 20 DU / 40 SU 20 Beat Swings / 10 TTB 20 Box Step Ups / Box Jumps Team WoD Metcon (AMRAP – Reps) 5 min max cal bike / row – Rest 1 min (transition) – 5 min max cal [...]