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

Montag 20181210 Mira/Julian/Dom Warmup Row 500 3 Rounds 15 sec all out row 45 sec chill pace Then 3 Rounds 15 banded Good mornings 10 Sit-ups 10 Supermen Strength 5×5 Deadlift (across) 30 sec Hollow Hold inbetween WoD For Max Reps 2 Rounds- 90 sec each station 15 sec transition Cal Bike Burpees Cal Row [...]

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

Freitag 20181207 Emanuel Warm-Up 10 Min Running Clock – steady Pace Row – Even Min: 10 lateral lunges – Odd Min: 10 HipFlow Strength Front Squat – Build to a heavy 4 reps – @80% 3*8 Single Leg Step-ups + Jump on20/24in – 3 x 10 reps each leg WOD 5 Rounds for Time – [...]

Posted by Emanuel Erlewein on Dez. 06, 2018 in WOD-Post

Donnerstag 20181206 Dom Warm-Up 3 Rounds 10 Cal Row 10m Inch Worm 10 Scapular Pull Ups 10 Beat Swings 10 Strict Press Skill / Strength EMOM10 3 TTB 2 Pull Ups 1 Chest-to-bar Pull Up WOD 3 Runden 45 Double Under 15 Russian Twist @20/12kg 45 Double Under 15 HSPU [...]

Posted by Emanuel Erlewein on Dez. 05, 2018 in WOD-Post

Mittwoch 20181205 Emanuel / Philo / Saskia Warm-Up 2 rounds – 15 KB Swings – 10 OHS with stick – 1 lane bear crawl Skill / Strength Barbell warm up for Snatch – Find your 1RM of the day – 5 x 1 @ 80% WOD 2 rounds – 10 snatches @40/25kg – 2 shuttle [...]

Posted by Emanuel Erlewein on Dez. 04, 2018 in WOD-Post

Dienstag 20181204 Mira WarmUp Game 2 Rounds 10 Scapular Pull-ups 10 Squat Jumps 10 KB Press Strength 15 min for 4 Rounds 3 Push Jerks (start @ ~60%) ME Strict Pull-ups WoD TC 10 3 Rounds 10 KB Cleans 10 KB Jerks 10 KB Squats Remaining time: Burpees [...]

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 [...]