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

Mittwoch 20190821 Saskia / Emanuel / Philo Warm-Up3 Rounds: • 10 Wall Squats • 10 Beatswings • 10m Bear Crawl • 10 American Swings Mobility1 minute Pigeon Stretch each side 1 minute Frog Stretch 2 Rounds: • 10 Cat – Cow • 10 Spiderman lunge with T-Spine rotation • 10 Pushup into downward facing dog [...]

Posted by Emanuel Erlewein on Aug. 20, 2019 in WOD-Post

Dienstag 20190820 Saskia Warm-Up2 rounds– 300/200 m row– 10 walking lunges e/s– 10 Push ups on rings– 30 sec hollow hold– 10 pull aparts Strength / Skill5 rounds– 5 Rind dips– 30 sec L-Sit WoDAMRAP9– 300/200 m row– 10 Burpees– 10 Wall Balls– 10 Power Snatches @35/20 [...]

Posted by Emanuel Erlewein on Aug. 19, 2019 in WOD-Post

Montag 20190819 Jonathan | Dominik Warm-Up2rds– 100m run– 10 banded good-mornings – 10 air-squats– 10 situps Mobility2rds– 60 sec coach-stretch e/s– 60 sec squat-stretch Strength / SkillBacksquat– warmup to 70% of 1RM– 10-10-8-8-6 increase weight each set, keep perfect technique WoD4 rds– 100m run– 20 deadlifts @ 80/55 kg– 10 pushups– rest 90 sec [...]

Posted by Emanuel Erlewein on Aug. 16, 2019 in WOD-Post

Samstag 20190817 Emanuel Warm-Up3 Rounds– 2 min Jump Rope– 10 OH Lunges e/s– 10 Air Squats– 10 Shoulder Dislocates– 5 Burpees Mobility Prep for Snatch & OHS StrengthTeams of 2– A. Snatch x 2 + OHS x 3 ; to max in 15 min– *modification = 2 cleans + 3 Front Squat– Rest 2-3 WoD [...]

Posted by Emanuel Erlewein on Aug. 16, 2019 in WOD-Post

Freitag 20190816 Saskia | Jonny | Emanuel Warm-Up2 Rounds– 50 Jumping-Jacks– 10 MedBall FR Walking-Lunges e/s– 1 Lane Bear-Walk– 10 Wall-Balls– 1 Lane Duck-Walk– 10 Russian-KBS @12/16 Mobility2 Rounds– 60 sec Ankle-Mobility w/ KB e/s– 1 Pulsing Pike Compression Skill3RM Weighted Pull-Up– Reduce from usual band – or add weight through belt / KB / [...]

Posted by Emanuel Erlewein on Aug. 15, 2019 in WOD-Post

Donnerstag 20190815 Dom Warm-Up3 rds– 10 Wall-Balls– 10 Pull-Apart Pass-Throughs– 10 Saucy-Girl Leg-Lifts– 10 cal row Mobility–    5 Wall-Squats– 60 sec Squat-Sit w/ Ankle-Stretch–    5 Wall-Squats Strength / SkillE1,5MOM 6– 5 Burpee High-Jumps– 3 OHS WoD5 rds– 50 DUs– 15 Double-DB Deadlifts @2 x 15/22,5– 10 Double-DB Box-Overs–   5 (Wo)Man-Maker [...]

Posted by Emanuel Erlewein on Aug. 14, 2019 in WOD-Post

Mittwoch 20190814 Dom/Philo/Emanuel Warm-UpAMRAP880 Single Under8 Scapular Push Ups8 Squat Thrusts8 DB Strict Press e/s Mobility60sec Floor Pec Stretch e/s10 Y-Complexes Strength / Skill12-10-8 Unilateral DB Bench Press WoD 3 Rounds of AMRAP4 with 2min Rest in between1-2-3-4-5-…DB Squat Snatch e/s @15/22.5kgToes-To-BarPush Ups [...]

Posted by Emanuel Erlewein on Aug. 13, 2019 in WOD-Post

Dienstag 20190813 Saskia Warm-Up3 rounds– 10 OHS with stick – 10 Face pulls – 5 Snatch Pulls– 5 Power Snatch Strength / SkillComplex: 1 Muscle Snatch & 2 Snatch Balance– Technique– 6 x complex, increase weigth if technique fits WoDE2MOM20– 1 Bear Complex @35/20– Max Meter row [...]

Posted by Emanuel Erlewein on Aug. 12, 2019 in WOD-Post

Montag 20190812 Jonathan | Dominik Warm-Up2rds:– 30 sec plank hold– 10 ringrows– 30 sec side-plank left hold– 10 pull-apart pass-throughs– 30 sec superman hold– 400 m assault bike– 30 sec side-plank right hold Mobility2rds:– 60 sec ultimate shoulder stretch– 60 sec Frog-Stretch Strength / SkillGymnasticsA) practice ring-support hold for 10 minB) practice front-scale and back-scale [...]

Posted by Emanuel Erlewein on Aug. 08, 2019 in WOD-Post

Donnerstag 20190808 Dom Warm-Up3 Rounds 250m Row 1 Round of Barbell Warm Up Barbell Warm Up: 3 Clean Deadlift 3 Clean Pull 3 Clean High Pull 3 Power Clean 3 Front Squat [...]