Posted by Emanuel Erlewein on Dez 03, 2018 in WOD-Post

WOCHENTAG 20181203 Dom/Mira Warm-Up AMRAP6 10 Cal Bike 10m Walking Lunges 10 Air Squats 10m Burpee Broad Jump Skill / Strength Box Squats 10 sets of 2 reps at 50-60% – Rest 45-60sec WOD 4 Rounds for time 15 Wallballs @6/9kg 15 Sumo Deadlift High Pulls @30/40kg 15 Thruster @30/40kg 15 Cal Row [...]

Posted by Emanuel Erlewein on Dez 01, 2018 in WOD-Post

SAMSTAG 2018MMTT Emanuel Warm-Up 1 Round – 5 Push Ups – 5 Burpees – 5 Walking Lunges – 5 Air Squats WOD For Time – Burpees – Run – Push-Ups – Run – Walking Lunges – Run – Air Squats – Run – Walking Lunges – Run – Push-Ups – Run – Burpees [...]

Posted by Emanuel Erlewein on Nov 30, 2018 in WOD-Post

Freitag 20181130 Emanuel Warm-Up 2 Rounds – 10 Forward T-Cup each arm – 10 Snow Angels – 10 Cuban Rotations – 20 sec Wrist Flow Strength Build to 1 RM Strict Press Then for Time, based on 1 RM – 10 reps @ 50% – 08 reps @ 60% – 06 reps @ 70% – [...]

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

Thursday 2018-11-29 Dom / Julian Warm-Up 3 min Fish-Game 2 rds – 10 Hollow-Rocks – 1 Lane Bear-Walk – 5 Mountain-Climbers e/s – 5 straight Leg-Raises – 1 Lane OH-Duck-Walk – 10 Banded Good-Mornings Mobility 2 rds – 60 sec Seated Forward-Fold – 60 sec Bound-Angle Skill / Strength Deadlift 6 rds – 3 Hover-Deadlifts [...]

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

Mittwoch 20181128 David/Philo Warm-Up 150 Single Under 2 Rounds 6 Burpee 6 DB Hang Snatch (es) 12 DB Goblet Squat Squat Mobility & Barbell Warm Up Skill / Strength 5 Rounds 5 Bear Complex Thruster WOD FOR TIME 40 Pull Ups 30 Burpee Box Over 20 Bear Complex Thruster @20/15 10 Devils Press @2×22.5/2×15 [...]

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

Dienstag 20181127 Mira Warm Up 3 Rounds 45/15 Beatswings Air Bike V-ups Ski Erg Strength EMOM ‘12 1) 5-8 Ring Dips 2) 5-8 HSPU WoD 4 RFT 10 T2B 15 Box Jumps 20 Cal Row [...]

Posted by Emanuel Erlewein on Nov 26, 2018 in WOD-Post

Montag 20181126 Saskia / Tom Warm-Up 500 m row 2 rounds – 15 Air squats – 15 KB Swings – 15 Sit ups Skill / Strength Complex: Muscle Snatch + Snatch Balance – 8 rounds -> 2 x Complex (incr. weight) WOD 2 rounds – 50 Air Squats – 40 Sit Ups – 30 Push [...]

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

Samstag 20181124 Emanuel Warm-Up 1 Round – 3rd World Stretch – Hip Flow – Skiing – Lat Stretch Skill / Strength 1 Round Front Squat – 3 @ 65% – 3 @ 75% – 3 @ 85% – 2 @ 95% – 2×3 @ 90% 8 Rep Max Good Morning WOD 16 min EMOM: – [...]

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

FREITAG 20181123 Emanuel / Saskia Warm-Up Take it easy 2 Rounds – 1 min Row – 3 Reps each Arm TGU – 5 Reps each Arm KB WindMill – 10 KB Halos – 10 Ring Row with 1 sec hold at the top * Increase Load and Speed in the second Round Specific Warm-Up KB [...]

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

Thursday 20181121 Mira / Julian Warm-Up 2 rds – 50 Jumping-Jacks – 10 MedBall FR Walking-Lunges e/s –   1 Lane Bear-Walk – 10 Wall-Balls –   1 Lane Duck-Walk – 10 Russian-Swings @12/16 Mobility  2 rds – 60 sec Ankle-Mobility –   1 Forward-Fold Leg-Raise-Complex Skill 4 rds Rookies – 10 Pistols on box w/ [...]