Posted by Emanuel Erlewein on Apr. 05, 2019 in WOD-Post

Freitag 20190405 Emanuel | Chris   Warm-Up4 Rounds – 4 Cal Row – 4 WB Shots – 4 Unloaded Backward Lunges light Load Strength / Skill1 Round – Work up to 70% of 1 RM – Front Squat 5×10 @ 70% WOD15 min AMRAP – 8 Cal Row – 8 Wall Ball Shots @ 9/6 [...]

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

Donnerstag 20190404 Dom Warm-UpAMRAP7100m Run or 10x10m Shuttle Run10 Air Squats1 Wall Walk10 Lunges5 Strict Press (Snatch Grip)5 Hang Muscle Snatch Strength / SkillBarbell Cycling5 sets of Power Snatch*increase weight as long as Form allows WOD20 Rounds for Time5 American KB Swings @24/32kg3 HSPU1 Power Snatch @35/50kg [...]

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

Mittwoch 20190403 Dom/Philo/Emanuel Warm-Up3min SkiErg/Bike/Run3 Rounds5 Barbell Good Mornings5 Kong Squats5 Single Leg Romanian Deadlift e/s Strength / Skill12-8-4-2Deadlift*Between sets 10 Single Arm KB Deadlifts e/s WODFor time:30/21 Cal Ski30/21 Cal Row30/21 Cal Air BikeAccessories 3 Supersets 8 Single Leg Romanian KB Deadlift e/s 20 Banded Good Mornings [...]

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

Dienstag Mira 20190402 Warm Up DU practice 3 Rounds 5 Pike Push Ups Single Arm Kettlebell Front Rack Monster Walk 5 Push ups with Shoulder Tap Strength EMOM 10 6 Push Press 30 DU   WoD Teams of 2 100 Burpees 75 T2B 50 Ring Dips 75 Pullups 100 Burpees [...]

Posted by Emanuel Erlewein on Apr. 01, 2019 in WOD-Post

Montag 20190401 Mira/Chris/Julian Warm-Up 2 Rounds – 15/20cal row – 10 Air Squats – 10 Jumping Jacks – 10 Burpees Mobility – 60s Couch Stretch e/s – 60s Pigeon Pose e/s Strength Backsquat 2 sets warm up – 10x @40% – 7x @65% E2MO2M (10min 5 Rd.) – 5×5 @75% of 1RM Pre-WOD – 10 [...]

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

SAMSTAG 20190330 Emanuel Warm-Up EMOM 40/20sec Work/Rest – 1. Rower – 2. C&J – just BB – 3. DB Snatches @15/10/5 kg – 4. Push Jerk – just BB Skill / Strength – Review Cycling – Work up to WoD Weight – Review SkiErg WOD EMOM – Total 30 Min – Work: 1 min | [...]

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

Freitag 20190329 Emanuel Warm-Up 2 Rounds – Row for 2 min – 9 Burpees – 9 KB Swings @ 16/12 kg – 8 Jefferson Curls (4 Left / 4 Right) WoD 21-15-9 Reps for Time – Burpees – Kettlebell Swings @20/16 kg Time Cap: 7 minutes Rest and Recover Row 3×2000 m w/ 4 Min [...]

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

Donnerstag 20190328 Emanuel Warm-Up 1 Round – Quad Stretch – Knee To Chest – Straight Leg Kicks – Side Lunge – Duck Walk – Inchworms – 3 Air Squats + 1 Broad Jump – High Knees – Butt Kickers – Barbell Warm-Up Mobility – Wrists :30 each – Front Rack 1:00 Strength / Skill – [...]

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

Mittwoch 20190327 Philo Warm Up 2 Rounds of 50 Single Under 10 Cat-to-Cow 10 Windmills e/s OHS technique Strength 5 Rounds of 10 OHS @50% of 1RM – Rest 60sec between sets – Partner WoD In 20min complete 2 rounds of: Partner A: 20 KB Thrusters @8/12kg Partner B: Plate OHS hold @5/10kg – Switch [...]

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

Dienstag 20190326 Mira Warm Up 2 Rounds 60 sec each Single Under Air Squats Air Bike American Kettlebell Swings Hip& Shoulder Mobility Skill Pistol & Rope Climb Progression WoD For Time 100 DU 40 Wallballs 20 Medball sit-ups [...]