Posted by Emanuel Erlewein on Sep. 04, 2019 in WOD-Post

Mittwoch 20190904 Saskia/Emanuel/Philo Warm-Up50 cal Ski / Bike / Row 2 Rounds: • 5 Hindu Push-ups • 10 American Swings • 10 Banded OH-Lunges Mobility2 Rounds: • 10 Plank into downward facing dog • 10 Shoulder Press from the Neck (BB) • 1. Round Snatch grip • 2. Round Clean grip Strength / SkillEvery 90 [...]

Posted by Emanuel Erlewein on Sep. 03, 2019 in WOD-Post

Dienstag 20190903 Saskia Warm-Up2 rounds– 400/300 m row– 10 Airsquats– 10 KB Single leg DL– 10 Superman Strength / SkillTechnique for Power Clean Complex: 1 Hang Clean Pull + 1 Clean Pull + 1 Power Clean– Technique warm up – work up to 75% of 1 RM with proper technique WoDAMRAP 8– 10 Pull ups– [...]

Posted by Emanuel Erlewein on Sep. 02, 2019 in WOD-Post

Montag 20190902 Jonny | Saskia Warm-Up2 Rounds– 30 Single Unders– 10 Air-squats– 10 Plank-shoulder-taps e/s– 10 Hollow-rocks Mobility2 Rounds– 60 sec squat-stretch– 60 sec lat-stretch Strength / SkillA) 10 min to find a medium complex of:– 2 pushpress + 2 frontsquat + 2 thruster B) E2MOM for 10 min (= 5 rds) @ weight of [...]

Posted by Emanuel Erlewein on Aug. 31, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER Warm-UpRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG MobilityRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG Strength / SkillRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG WoDRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG [...]

Posted by Emanuel Erlewein on Aug. 30, 2019 in WOD-Post

Freitag 20190830 Emanuel | Chris | Emanuel Warm-Up3 Rounds– 3 min DU practice– 10 Air Squats– 10 Sit ups– 10 Squat Jumps– 300 m run Mobility1 Round– Thoracic Spine – Extension on Roller 1 Min– Shoulder external rotation :30/:30 Peck Stretch on Floor– Wrist mobility 1 Min Wrist Rotation– Hip mobility– Hip mobility Drill Strength [...]

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

Donnerstag 2019-08-29 Julian Warm-Up2 rds 30 on / 30 off– Seated MedBall Wall-Presses– cal Bike– SUs / DUs– Hanging Leg-Raises / T2B– (Ring) Push-Ups Mobility– 60 sec Twisted-Cross e/s– 10 Stick-Swimmers Strength / Skill10 – 8 – 6 – 5 – 5 – 5– Bench-Presses– Dynamic Push-Ups WoDAMRAP 3– 10 Air-Squats– 10 Cleans @30/45 Rest [...]

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

Mittwoch 20190828 Saskia/Emanuel/Philo Warm-UpAMRAP 8 • 10 WBS • 10 Sit-ups • 10m KB carry one arm overhead one arm front rack e/s • 3 Wallwalks Mobility30 sec. Pigeon Stretch e/s 30 sec. Couch Stretch e/s 30 sec. Frog Stretch 30 sec. Banded Triceps Stretch e/s Strength / Skill2 Rounds: • 5 Muscle Snatch with [...]

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

Dienstag 20190827 Saskia Warm-Up2 rounds– 200m run– 10 Air squats– 10 russian Swings– 10 banded good mornings– 30 sec 3rd world stretch Strength / SkillFront Squat– find a heavy set of 5– 4 x 5 @75% WoDAMRAP12– 20 DU– 20 DL @80/55– 20 Push ups– 20 KB Snatches @24/16 [...]

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

Montag 20190825 Jonathan | Saskia Warm-Up2 rds:– 250m row– 10 situps– 10 OH-lunges only with hands above shoulders – 10 inchworm (1.rd normal, 2.rd backwards) Mobility2 rds:– 60 sec pec-stretch at wall e/s– 10 shoulder-dislocates w/ stick Strength / Skill5 rds:– 5 strict HSPU– 10 beatswings– 3 wallclimbs– 3 strict C2B WoDFor Time:– 48/40 cal [...]

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

Samstag 20190924 Emanuel Warm-Up2 Rounds– 1st Round: 200 m Run @50% – 2nd Round: 200 m Run @85%– 10 Pull-ups– 10 Push-ups– 20 Air Squats– 20 AbMat Sit-ups– Group Mobility Team WODTeams of 2A. From Floor– 100 FR Walking Lunges @30/20 kg – 50 Front Squats @60/40 kg B. Max Cal Row in 20 minSwapping [...]