Posted by Emanuel Erlewein on Juli 02, 2018 in WOD-Post

Montag 20180702 Mira/David Warm-Up EMOM 10 – Row – Inchworm – Bike – Superman – Ski Skill/Strength Build to heavy 1rep Snatch. (5-3-3-1-1-1) Every 15sec x30 1 Snatch @60/42.5 WOD AMRAP 9 10cal Row 10 Alt. DB Snatch 10 DB OHS (5es) [...]

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

Samstag 20180630 Saskia Warm-Up 3 rounds – 400 m run – 10 Wall Balls – 10 KB Swings – 10 Push ups Mobility Skill/Strength/etc. 6 rounds – 4 heavy Turkish Get Ups – 100 m run – 30 sec Rest WOD 5 rounds 5 KB Push Press e/s 10 Sit ups 10 double KB FS [...]

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

Freitag 20180629 Emanuel/David/Selina Warm-Up 2rds (45 sec on / 15 sec off) – V-Ups – Superman – Banded Pull Aparts – Hip Thrust – Flip the bacon (in the air) Mobility Körperkreise 45 sec – Banded Lat – Banded Hips – Banded Ankle – Partner Shoulder Stretch Skill/Strength/etc. A) 5 rds 3 x Complex – [...]

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

Mittwoch 20180627 David / Emanuel / Julian / Mira Warm-Up Jump Rope + Bench Prep Strength Every 90sec X10 Odd: 3 Bench Press (climbing) Even: 6 Barbell Row (climbing) WOD AMRAP 12 2-4-6-8-… Bench Press @60/40kg 4-8-12-16-… T2B *30 Double Under after each round [...]

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

Dienstag 2018062622 Mira Warm-Up Jumping Jack Warmup Mobility Lat + Hip Stretch Skill/Strength/etc. 5×3 – Front Squat WOD 7 Rounds – 7 Bear Complex @ 50/35 every time you break: 7 Burpees [...]

Posted by Emanuel Erlewein on Juni 25, 2018 in WOD-Post

Montag 20180625 Mira/David Warm-Up 1000 m Row 2 Rounds 10 Burpees 10 Beatswings 3 Wallclimbs Mobility Shoulder Skill/Strength/etc. Find your heavy Split Jerk for the day WOD For time 30 Pullups 30 OH Lunges @50/35 200 m Run 20 Chest to Bar Pull-ups 20 OH Lunges 200 m Run 30 Pullups 30 OH Lunges 200 [...]

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

Samstag 20180623 Emanuel Warm-Up Easy Row for 500 m Mobility Shoulder Mobility 3 rounds Banded Shoulder Pull 6-10 Kneeling KB Press single side 5KB Snatches plus 60m Waiters Walk Skill/Strength/etc. build to Max in 12 min – Jerk Rest 2-3 PARTNER WOD AMRAP 10 35 clean and jerks 70/55KG 80 / 64 cal row 150 [...]

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

Freitag 20180622 Emanuel / Mira / Selina Warm-Up400 M run – easy – moderate – full speedMobility Posterior Stretch Session Anterior Stretch Session Squat Controlled Movement Skill/Strength/etc.8rm + 1×8@90– Back SquatWOD AFAP 9 bodyweight OHS 21 / 16 cal row 21 t2b 6 bodyweight OHS 15/12 cal row 15 t2b 3 bodyweight OHS 9 / [...]