Posted by Emanuel Erlewein on Nov. 17, 2018 in WOD-Post

Samstag 20181117 Emanuel Warm-Up Turkish Get up and Review 3 Round – 100 Meter Run – 5 Lunges e/s – 5 Turkish Get-Up e/s WOD 4 Rounds – 400m run – 20M KB/DB Walking Lunge (1 KB Farmers Carry and the other one in Front Rack – walk 10 Meters then Switch) – 6 KB/DB [...]

Posted by Emanuel Erlewein on Nov. 16, 2018 in WOD-Post

Friday 20181116 Emanuel / Sally Warm-Up 3 Round – 2 Min Jump Rope – 10 Forward Tea-Cup – 10 Air Squats – 10 Cuban Shoulder Rotation Skill / Strength Thruster – ReCap Skill – ReCap Breathing – ReCap Glutes and Muscles – WOD Weight Prep WOD 1 Round – Thruster @25-45kg – Bar Facing Burpees [...]

Posted by Emanuel Erlewein on Nov. 15, 2018 in WOD-Post

Thursday 2018-11-15 Sally / Julian Warm-Up 2 rds 30 on / 30 off – Bike – SU-Complex – Row – MedBall-Cleans – Ski Mobility 1 rd – 60 sec Couch-Stretch e/s – 45 sec Side-Split Skill / Strength Clean E1,5MOM 12 – 5 Basic-Jumps w/ Stick – 1 Hang-Power-Clean + 1 Power-Clean + 1 Squat-Clean [...]

Posted by Emanuel Erlewein on Nov. 14, 2018 in WOD-Post

Mittwoch 20181114 Emanuel / Mira Warm-Up3 rounds– 300/400 M Row– 1 Lane Bear crawl– 10 Airsquats– 1 lane Inch Worm – 10 SitUpsBarBell Warm Up Skill / StrengthSnatch– Technik Review– 5 – 5 – 3 – 3 – 3 – 1 – 1 (incr. weight) WOD4 Rounds– 400 M Row– 10 Snatches @ 30/45kg [...]

Posted by Emanuel Erlewein on Nov. 13, 2018 in WOD-Post

Dienstag 20181113 Saskia Warm-Up EMOM10 – 20 Air Squats – 20 Sit ups – 20 KB Swings – 20 Push ups – 40 Single Under Skill / Strength Benchpress – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80 % – 2 reps @ 85% – 1 rep @ 90% [...]

Posted by Emanuel Erlewein on Nov. 12, 2018 in WOD-Post

Monday 2018-11-12 Mira / Julian Warm-Up 200m MedBall Run 2 rds – 10 Sit-Ups – 10 Stepping Burpees – 10 Punisher OHS – 10 OH-Walking-Lunges – 10 Hanging Shoulder-Rotations – 10 Superman-Rocks Mobility 2 rds – 60 sec Squat-Stretch – 5 Paused Wall-Squat Skill / Strength OHS 5 rds – 3 Paused OHS – 3 [...]

Posted by Emanuel Erlewein on Nov. 09, 2018 in WOD-Post

Freitag 20181109 Mira / Selina Warm-Up 3 Rounds – 10 KB Swings AM – 10 KB Squats – 10 Push ups Skill / Strength 5 Rounds (Rest 90 sec-2 min) – 1 Low Hang Clean – 1 Hang Clean – 1 High Hang Clean WOD – AMRAP 3 Rest 90 sec 2 Rounds Part 1 [...]

Posted by Emanuel Erlewein on Nov. 08, 2018 in WOD-Post

Donnerstag 20181108 Dom Warm-Up Row 1000m – then 2 rounds – 10 Banded Pull Down 10 Banded Face Pull 10 Banded OH Pull Skill / Strength Extensive Workout preparation WOD 4xAMRAP6, Rest 2min 1-2-3-4-5… Double KB Snatch Double KB Clean Double KB Jerk Burpee Over KBs – start each AMRAP from the beginning of the [...]

Posted by Emanuel Erlewein on Nov. 07, 2018 in WOD-Post

Mittwoch 20181107 Saskia / Philo Warm-Up 3 rds – 100 SU – 10 Air squats – 10 Push ups – 10 Sit ups Skill / Strength 6 rds – each 90sec. – 1 Squat Clean + 3 FS WOD AMRAP 12 – 20 DB Goblet Squat – 20 Sit ups – 20 DB walking lunges [...]

Posted by Emanuel Erlewein on Nov. 06, 2018 in WOD-Post

Dienstag 20181106 Mira Warm Up 3 Rounds 15/12 cal Row 10 Barbell Thruster Mobility Shoulder Strength Barbell Warm Up EMOM 8 3 Push Jerk 2 Split Jerk WoD Gwen 15-12-9 unbroken Clean&Jerk every break: 10 Burpees [...]