Posted by Emanuel Erlewein on Nov. 28, 2018 in WOD-Post

Mittwoch 20181128 David/Philo Warm-Up 150 Single Under 2 Rounds 6 Burpee 6 DB Hang Snatch (es) 12 DB Goblet Squat Squat Mobility & Barbell Warm Up Skill / Strength 5 Rounds 5 Bear Complex Thruster WOD FOR TIME 40 Pull Ups 30 Burpee Box Over 20 Bear Complex Thruster @20/15 10 Devils Press @2×22.5/2×15 [...]

Posted by Emanuel Erlewein on Nov. 27, 2018 in WOD-Post

Dienstag 20181127 Mira Warm Up 3 Rounds 45/15 Beatswings Air Bike V-ups Ski Erg Strength EMOM ‘12 1) 5-8 Ring Dips 2) 5-8 HSPU WoD 4 RFT 10 T2B 15 Box Jumps 20 Cal Row [...]

Posted by Emanuel Erlewein on Nov. 26, 2018 in WOD-Post

Montag 20181126 Saskia / Tom Warm-Up 500 m row 2 rounds – 15 Air squats – 15 KB Swings – 15 Sit ups Skill / Strength Complex: Muscle Snatch + Snatch Balance – 8 rounds -> 2 x Complex (incr. weight) WOD 2 rounds – 50 Air Squats – 40 Sit Ups – 30 Push [...]

Posted by Emanuel Erlewein on Nov. 24, 2018 in WOD-Post

Samstag 20181124 Emanuel Warm-Up 1 Round – 3rd World Stretch – Hip Flow – Skiing – Lat Stretch Skill / Strength 1 Round Front Squat – 3 @ 65% – 3 @ 75% – 3 @ 85% – 2 @ 95% – 2×3 @ 90% 8 Rep Max Good Morning WOD 16 min EMOM: – [...]

Posted by Emanuel Erlewein on Nov. 23, 2018 in WOD-Post

FREITAG 20181123 Emanuel / Saskia Warm-Up Take it easy 2 Rounds – 1 min Row – 3 Reps each Arm TGU – 5 Reps each Arm KB WindMill – 10 KB Halos – 10 Ring Row with 1 sec hold at the top * Increase Load and Speed in the second Round Specific Warm-Up KB [...]

Posted by Emanuel Erlewein on Nov. 22, 2018 in WOD-Post

Thursday 20181121 Mira / Julian Warm-Up 2 rds – 50 Jumping-Jacks – 10 MedBall FR Walking-Lunges e/s –   1 Lane Bear-Walk – 10 Wall-Balls –   1 Lane Duck-Walk – 10 Russian-Swings @12/16 Mobility  2 rds – 60 sec Ankle-Mobility –   1 Forward-Fold Leg-Raise-Complex Skill 4 rds Rookies – 10 Pistols on box w/ [...]

Posted by Emanuel Erlewein on Nov. 21, 2018 in WOD-Post

Mittwoch 20181121 Emanuel / Philo Warm-Up 2 Rounds – 3 min Jump Rope – 5 Burpees – 5 Lunges e/s – 10 Air Squats Skill / Strength Clean – Technique Intro – Complex: Full Squat Clean + FS WOD 30 x Complex – Squat Clean + FS [...]

Posted by Emanuel Erlewein on Nov. 20, 2018 in WOD-Post

Dienstag 20181120 Mira/Saskia Warm Up 3 Rounds 10 Pike Push ups 1 Lane Bear Crawl 10 Burpees 1 Lane Inchworm Strength Work up to a heavy Split Jerk for the Day 4 Rounds: 3 Jerks @ 80% of today’s heavy max Rest 90-120 sec WoD EMOM ‘16 12/9 cal bike 20 DB Snatches 200/180 m [...]

Posted by Emanuel Erlewein on Nov. 19, 2018 in WOD-Post

Montag 20181119 Mira / Saskia Warm-Up 100 SU – 4-5 min train DU Mobility Skill / Strength Backsquat – 5 x 60% – 5 x 70% – 4 x 75% – 4 x 80% – 3 x 85% – 3 x 90% – 2 x 95% WOD 50 – 40 – 30 – 20 – [...]

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 [...]