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 [...]

Posted by Emanuel Erlewein on März 11, 2019 in WOD-Post

Montag 20190311 Dom Warm-Up EMOM12 1. 50sec Row (Light Pace) 2. 10 (slow) Squats + 10 Lunges 3. 5x10m Shuttle Run 4. 10 Amercian KB Swings + 10 Superman Rocks Skill / Strength On the 3:00 x 5 2 High Hang Squat Cleans +2 Hang Squat Cleans +2 Squat Cleans -> start @ approx. 50% [...]

Posted by Emanuel Erlewein on März 09, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

Posted by Emanuel Erlewein on März 08, 2019 in WOD-Post

Freitag 20190308 Emanuel / Saskia Warm-Up 2 Rounds – 2 Min SU – 4 Burpees – 6 Sit Ups – 8 Push Ups Strength – Work up to 65% of your 1 RM Bench Press EMOM in 20 minutes / 10 Rds Odd Minutes – 5 Bench Presses (65% of 1RM) Even Minutes – 8 [...]

Posted by Emanuel Erlewein on März 07, 2019 in WOD-Post

Donnerstag 20190307 Dom Warm-Up 2 Rounds Row 375m 10 Single Arm DB Deadlifts e/s 10 Single Arm DB OH Lunges e/s 15 Glute Bridges Skill / Strength 7-5-5-3-3-3 Deadlift – Rest 90 seconds between sets WOD 21-15-9 for time: Hang Snatch @30/45 Overhead Squats [...]

Posted by Emanuel Erlewein on März 06, 2019 in WOD-Post

Mittwoch 20190306 Saskia / Philo / Emanuel Warm-Up 2 rounds – 50 SU – 10 KB Swings – 10 Air squats – 10 walk outs Skill / Strength EMOM10 – 45 sec dead hang – 45 sec max effort ring rows WOD Filthy Fifty [...]

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

Dienstag 20190305 Mira Warm Up 2 Rounds 45/15 Row AM Kettlebell Swings Situps Knees high Beatswings Strength 5 Rounds 30 sec Barbell OH Hold into 6 StOH 30 sec L-Sit Hold WoD 100-50-25 Double Under 20-15-10 Pullups [...]

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

Montag 20190304 Dom/Chris/Mira Warm-Up 2 Rounds – 100 DU/SU – 10 Goblet Squats – 10 KB-Deadlifts 5 e/s – 10 Sit-Ups WoD-Prep – 10 Backsquats with Barbell 3 Rounds – 10 Backsquats (increase weight to WoD-weight) – 3-5 Box-Jumps increase high WOD EMOM 20 Odd: 5 Backsquats – 3sec Pause at the bottom position Even: [...]

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

Samstag 20190302 Emanuel Warm-Up „Warm Up 2 Rounds – 250 Row – 7 Push Ups – 7 Box Jumps – 7 Sit Ups Specific Warm Up TTB – 3×3 Beat Swings – 3×3 BS + Knee High – 3×3 BS + KH + Kicks Thrusters – FSqt – Strict Press – Thruster Pull Ups – [...]