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

Freitag 20190322 Emanuel/Chris Warm-Up 2 min Bike/Ski/Row 3 Rounds: – 10 Burpees – 1 lane bear crawl – 5 cossack squats e/s – 10 Beatswings/Shoulder Rotations/Scapula Pullups (1Rd./2Rd./3Rd. WOD_Prep – get familiar with inverted burpees – find scaling for HS-Walk – find scaling for pistols WOD EMOM 28 (x7; 40/20 Work/Rest) Min 1 inverted Burpees [...]

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

Donnerstag 20190321 Emanuel Warm-Up 1 Round – 3 Min Row – HipFlow – Samson Stretch – Pidgen Stretch – Ankle Mobility Strength Clean WarmUp – 2*5 Muscle Cleans – 2*5 Power Clean w/ Pause – 2*5 Power Clean w/ Pause + Front Squat Squat Clean – 3*60% – 3*70% – 3*80% – 1*90% – 1*95% [...]

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

Mittwoch 20190320 Philo Warmup: 3 Rounds: 10 Inch Worms 10 Walking Lunges  10 Skapula pull-ups  Warmup Snatch    Strength: E2MOM 16 @ 75% Snatch 1 Hang Snatch  1 Full Snatch 5 OHS WOD AMRAP 4 10 Thruster 15/20kg 10 Sit-ups  Rest 2 Minutes AMRAP 4 10 Power Snatch @ 20/30kg 10 American Swings 12/20kg Rest [...]

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

Dienstag 20190319 Mira Warm Up 3 Rounds Run 100 m 1 Lane Burpee Broad Jumps 1 Lane Duck Walk Warm up for Backsquat WoD EMOM 28 12/8 Cal Bike 6 Backsquats @ 70 % 16 Box Jump Over Rest [...]

Posted by Emanuel Erlewein on März 18, 2019 in WOD-Post

Montag 20190318 Saskia/Dom Warm-Up 2 Rounds: 21 Cal Row 15 Air Squats 15 Cal Row 10 AbMat Sit Ups + 3 Walkouts 9 Cal Row 10m Duck Walk + 10 Strict Press Skill / Strength 5 Supersets of 5 Strict Press + max Push Ups – Rest 2min between sets – WOD For time 21-15-9 [...]

Posted by Emanuel Erlewein on März 16, 2019 in WOD-Post

SAMSTAG 20190316 Emanuel Warm-Up 2 Round – 1 x Suicide Drill (easy going – 0-5-0-10-0-15-0-20) – 1 x Jump Rope 5 min – 10 x KB Deadlifts – 10 x KB High Pulls Specific Warm-Up – Sumo DLHP; work up to WOD weight – Row Warm Up Pre-WOD 2 Rounds – Easy – 5 Sumo [...]

Posted by Emanuel Erlewein on März 15, 2019 in WOD-Post

Freitag 20190315 Emanuel Warm-Up 3 rounds – 250m row – 10 KB swings – 10 OHS with wodden stick – 10 banded passthroughs Skill / Strength 10 x Complex: 1 Power Snatch + 2 Snatch Pulls – Increase weight each round WOD 9 min AMRAP – 250m row – 10 Power snatch @60/40 [...]

Posted by Emanuel Erlewein on März 14, 2019 in WOD-Post

Donnerstag 20190314 Julian Warm-Up 2 rds 30 on / 30 off – Banded-Squats – Sit-Ups – American-Swings – DU (-„Practise“) – Bike Mobility 2 rds – 45 sec BTN Bench-Triceps-Stretch w/ (Tech-) Bar – 45 sec Foamroll Upper-Back Skill / Strength 5 rds – 3 Tempo Front-Squats @355X – 5 High Tuck-Jumps – 5 Pull-Ups [...]

Posted by Emanuel Erlewein on März 13, 2019 in WOD-Post

Mittwoch 20190313 Philo Warmup: 500m Row/Ski/Bike  3 Rounds for time:  10 Scapula Pull-ups 10 Beat-Swings 10 Banded OH-Lunges Technique TGU and finding weights Skill: E2MOM 20 5 Turkish Get-ups e.s. WOD AMRAP 5  5 Hollow Rocks 5 Tuck Crunches 5 V-Ups [...]

Posted by Emanuel Erlewein on März 12, 2019 in WOD-Post

Dienstag Mira Warm Up Row 700/500 2 Rounds 10 KB Press Ups 15 Sit-ups 10 Scap Pull-ups   Wrist Warmup Shoulder Mobility Strength I) Work up to a heavy 3 Split Jerk II) 5×1 @105% of I) WOD 3 RFT 40/30 Cal Row 30 KB Snatches 24/16 20 T2B [...]