Posted by Emanuel Erlewein on Aug. 17, 2018 in WOD-Post

Freitag 20180817 Emanuel/ Tom/ Selina Warm-Up run 200 m 2 rds 20 jumping jack 10 wall balls 10 superman 10 slow push ups 20 air sqt Rack 10 sec hold 10 leg raises 10 sec hold 10 hanging flutter kicks 10 sec hold 10 sec l-leg hold Mobility banded lat stretch 30 sec e/s banded [...]

Posted by Emanuel Erlewein on Aug. 16, 2018 in WOD-Post

DONNERSTAG 20180816 Mira / Julian Warm-Up 5 rds* – 30 sec SUs – 30 sec rest *try to match your reps of the first rd, w/out looking at the clock 2 rds – 5 Burpees to Leg-Raises / sT2B – 5 Walk-Outs w/ Push-Ups – 5 MedBall-Cleans to Wall-Balls Mobility 2 rds – 5 Rig-Guided [...]

Posted by Emanuel Erlewein on Aug. 15, 2018 in WOD-Post

MITTWOCH 20180815 Emanuel / Julian / Saskia Warm-Up 2-3 Min – Jump Rope DU / SU Mobility 2-3 Min – Pidgeon Stretch – Banded Straight Leg Mobility @Rig – Adductor Stretch to L&R Strength Deadlift – 3rm with 1-second pause at the top WOD – 15 min cap 3 Rounds – 500m row – 35 [...]

Posted by Emanuel Erlewein on Aug. 14, 2018 in WOD-Post

Dienstag 20180814 Dom/Mira/Saskia Warm-Up AMRAP8 – 100m Run – 10 Strict Press – 10 Air Squats – 1 Wall Walk Skill / Strength Strict Press 4×8 AHAP WOD AMRAP12 – 4 HSPU – 8 Pull Ups – 12 Alternating Pistol Squats [...]

Posted by Emanuel Erlewein on Aug. 13, 2018 in WOD-Post

MONTAG 20180813 Dom / Mira / Saskia Warm-Up 3 rounds – 500m row – 5 burpees – 10 Push ups – 15 air squats Skill / Strength E2MOM14 – 1 Squat clean – 1 Hang squat clean – 1 FS WOD 3 rounds – 25 DU / 75 SU – 10 squat cleans @42,5 / [...]

Posted by Emanuel Erlewein on Aug. 11, 2018 in WOD-Post

WOCHENTAG 2018MMTT TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG [...]

Posted by Emanuel Erlewein on Aug. 10, 2018 in WOD-Post

FREITAG 20180810 Emanuel / Selina / Saskia Warm-Up 45 on 15 off – easy row – superman hold – medium row – hollow hold – fast row – slow air sqts Warm-Up 30 sec single under 30 sec PVC pass through 30 sec double under 30 sec PVC pass through Skill – 1 min banded [...]

Posted by Emanuel Erlewein on Aug. 09, 2018 in WOD-Post

DONNERSTAG 20180809 Dom / Julian Warm-Up 3 Rounds, performed with a partner: – Partner A: Row – Partner B: 3 Push Ups + 6 KB Snatch + 9 Wallball Skill / Strength 5 Rounds as superset – A. 5 KB Man Maker – B. 2x10m KB OH Carry (bottoms up) – Rest 2min between sets [...]

Posted by Emanuel Erlewein on Aug. 08, 2018 in WOD-Post

WOCHENTAG 20180808 David/Saskia Warm-Up EMOM 8 – Row – 15 PVC OHS – 15 American KBS – 10 Walk Out + Push Up Skill / Strength E2MOM 12 6 OHS (ascending weight) 12 V-Ups WOD „Nancy“ 5 Rounds 400m Run 15 OHS @30/42.5kg [...]

Posted by Emanuel Erlewein on Aug. 07, 2018 in WOD-Post

DIENSTAG 20180807 Mira Warm-Up3 rounds– 100 m Run– 10 banded Good-Morning– 8 Burpees– 6 Scapular Pull-ups Skill / Strength6×3– Deadlift ascending weight– inbetween: 6 strict pullups WODAMRAP 16– 10 Power Clean @60/40– 12 Front Rack Lunges– 16 Burpee over the Bar [...]