Posted by Emanuel Erlewein on Jan. 25, 2019 in WOD-Post

Freitag 20190125 Emanuel / Julian Warm-Up2 rds– 10/12 cal row– 10m Bear-Walk (weight on wrists)– 20 sec Hollow-Hold– 10 Ring-Rows– 20 sec Superman-Hold– 10 Wall-Balls– 10 MedBall OH-LungesMobility2 rds– 60 sec MedBall Shoulder-Stretch– 10 Stick-SwimmerSkill / Strength5 rds– 5 Bench-Rows– 5 strict Handstand Push-UpsWODAMRAP 12– 15 Wall-Balls– 15 Cleans @40/60– 10 FR-Lunges– 15 Deadlifts– 15 [...]

Posted by Emanuel Erlewein on Jan. 24, 2019 in WOD-Post

Donnerstag 20190124 Saskia Warm-Up EMOM10 – 20 Air Squats – 20 Sit ups – 20 KB Swings – 20 Push ups – 20 Superman Barbell Warm Up Skill / Strength Complex: 1 Muscle Snatch + 2 Snatch Balance – Technique – 10 rounds (incr. weight) – then work up to WOD weight WOD Isabel 30 [...]

Posted by Emanuel Erlewein on Jan. 23, 2019 in WOD-Post

Mittwoch 20190123 Emanuel / Philo Warmup: 2 rounds: 250m row 10 banded shoulder dislocates 10 Beat Swings Strength: 3 rounds: 5-15 strict T2B 5-15 strict Ring Dips Warmup / scaling Pistols AMRAP 15 Min. 15/12 cal Row 10 Pistols (alternating) 20 Russian Twist 24/16 [...]

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

Dienstag 20190122 Mira Warmup Parcours Strength EMOM 10 5 Front Squats @75% 30 sec Wallsit WoD 21-15-9 Burpee Box Jump Over Pullups For Fun 4 Rounds 10 Dual DB Biceps Curls 10 Banded Split squat e/s 10 banded face pulls [...]

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

MONTAG 20190121 Mira / Saskia Warm-Up 1000 m row Barbell Warm up Skill / Strength find a heavy lift for complex: 1 Push Jerk + 1 Split Jerk 5 rounds – 1 x Complex @90% – Rest 90 sec WOD E2MOM16 – 4 Deadlift @60/40kg – 3 Hang Power Clean @60/40kg – 2 Thruster @60/40kg [...]

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

SAMSTAG 20190119 Emanuel Warm-Up 2 Rounds – 250 M Row – 15 dynamic Toe Touches – :30 sec Plank into 5 PushUps – 10 Reverse Grip PVC Pass Throughs – 10 Jumping Squats Strength Power Clean & Push Jerk – 5 Dip and Drive – 5 High Hang Muscle Cleans – 5 High Hang Power [...]

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

FREITAG 20190118 Mira / Saskia / Emanuel Warm-Up 5 min DU / SU practise 2 rounds – 1 lane bear crawl – 30 sec Pec stretch e/s – 10 scapular push ups Skill / Strength Find a heavy Bench Press of the day 7 rounds – 3 bench press @75% – 10 strict pull ups [...]

Posted by Emanuel Erlewein on Jan. 17, 2019 in WOD-Post

Donnerstag 20190117 Dom/Julian Warm-Up AMRAP7 10 Squat Thrusts 10 Cossack Squats e/s 10m Duck Walk Skill / Strength Back Squat EMOM10 3 reps @70-80% WOD „J.T.“ – 21-15-9 Handstand Push Ups Ring Dips Push Ups [...]

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

Mittwoch 20190116 Philo Warmup: 3 Runden 10 American Swing 10 Goblet Squat 10 Windmill (KB, 5 each side) Technique:  Single Arm Overhead Squat (KB) Find 5 RM Single Arm Overhead Squat (KB, each side) 3 Rounds:  5 SAOHS (KB, each side) For time: 50/40/30/20/10 American Swing KB-Thruster (Single Arm) V-Ups [...]

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

Dienstag 20190115 Mira Warmup Row 500 m- increase speed every 100 m followed by: 3 Rounds 10 Birddogs 15 Kettlebell Swings 10 KB Romanian Deadlifts WoD 3 Rounds 3 min Row for cal 2 min Deadlift @ bodyweight 1 min Devils Press @ 2x 22,5/15 2 min Rest Accessory 2 Rounds 10 banded Romanian Deadlift [...]