Posted by Emanuel Erlewein on Juni 29, 2019 in WOD-Post

Samstag 20190629 Emanuel Warm-Up3 Rounds– 300 M Row– 20 Air Squats– 20 Sit Ups Strength / SkillCyclist Squat (Video Link)12-14 Reps– Increase Weight Slowly; Max Weight bellow– Males @50-55% | Females @55-60% WoD4 x AMRAP3 with 1min Rest in between5 TnGo Squat Cleans5 Toes To Ring5 Burpees [...]

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

Freitag 20190628 Emanuel | Chris Warm-Up2 Rounds– 200 m Run– 10 Beat swings– 10 Push Ups– 10 m Bear Crawl Strength / Skill – Re-do Pull up Practice from Monday – 10 min DU practice WoD15 Min to get as far as possible50/40/30/20/10– Double Under– Sit Ups15 Min to get as far as possible10/20/30/40/50– Alt. DB Snatches [...]

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

Donnerstag 20190627 Dom Warm-Up2 Rounds10x10m Shuttle Run 16 KB Suitcase Deadlift (8e/s) 10m Frog Jumps 16 OH Lunges (w/ empty BB; 8e/s) 10m Single Leg Jump e/s 16 Singe Arm DB Strict Press (8e/s) Mobility60sec Couch Stretch e/s 2x 45sec Thoracic Spine Opener TechniqueEvery :90 for 9min (6x) 3-Position Squat Snatch: High Hang Squat Snatch [...]

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

Mittwoch 20190626 Saskia / Emanuel / Philo Warm-Up3 rounds: • 10 American swings • 10 Scapula pull-ups • 10 Hollow rocks • 10 Arch rocks Strength / Skill3 rounds: • 5 beatswings 3 rounds: • 5 beatswing to high knees 10 minutes T2B practice WoDAMRAP12 • 10 Box Jump Over • 5 DB Hang Clean&Jerk [...]

Posted by Emanuel Erlewein on Juni 25, 2019 in WOD-Post

Dienstag 20190625 Saskia Warm-Up2 rds– 15 Air-Squats– 15 Russian-Swings– 10 Banded Good-Mornings MobilityShoulder Mobility Strength / SkillTechnique Work– Hang-Clean– Clean-Pulls WoDEMOM 9– 3 – 5 Hang-Power-Cleans– 3 – 5 Push-Ups– 3 – 5 V-Ups [...]

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

Montag 20190624 Saskia/ Mira Warm Up 3 Rounds Row 1 min 10 Scapula Pullups 8 Beatswings 6 Bend-over DB Row e/s Mobility 60 sec banded Shoulder Stretch e/s Strength 5 Rounds 5-10 Pullups – work on Kipping/ Butterfly Technique 5-10 Ring Dips WoD EMOM 25’ 1) 45’ Ski 2) 45’ Bike 3) 45’ Row 4) [...]

Posted by Emanuel Erlewein on Juni 22, 2019 in WOD-Post

Samstag 20190622 Emanuel Warm-Up2 Rounds– 20 Air Squats– 20 Shoulder Dislocates– 20/10 Cal Row– Banded Shoulder Mobility 1 min per Side Strength / Skill1 RM Front Squat– Hit doubles until you can only do singles. Work quick! Too much Rest and you will lose your drive. WoDEMOM x 8minO: 200M RunE: 15 Snatches @35/25 kgimmediately into [...]

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

Freitag 20190621 Emanuel Warm-Up3 Rounds– 12 Air Squats– 9 Burpees– 7 Wall Balls– 6 Meter OH Walking Lunges (Wooden Stick) Mobility2 Rounds– :30 Min Tea Cups per Arm (Video) Strength / Skill– Warm up to OHS Weight with KB– 5×5 OHS @WoD weight– WoD prep WoDAgainst a 25-Min Running Clock– 120 KB-Snatches Right Arm (15/12 [...]

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

Donnerstag 20190620 Julian Warm-Up2 rds35 on / 25 off– Goblet-Squats– Warrior Push-Ups– Banded Good-Mornings– T2B / Leg-Raises– Ring-Rows Mobility– 10 Stick-Swimmer– 60 sec Puppy-Dog–   3 Skin-the-Cats SkillPistols / Pull-Ups Scaled3 rds – 14 Plate/Box-Pistols it– 10 Beatswings w/ Pull   Intermediate3 rds – 14 Pistols it– 10 Kipping Pull-Ups   rx’d3 rds – 10 [...]

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

Mittwoch 20190619 Saskia | Emanuel | Philo Warm-Up 2 Rounds: run  200m 10 WBS 10 Dislocates 10 Beat-Swings Accessory 5 Rounds: 10 external rotations e.s. 10 DB Row e.s (on bench) [...]