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

Freitag 20190222 Emanuel / Saskia / Chris Warm-Up 2 Rounds – 250m row – 10 banded good mornings – 10 stick overhead squats (OHS) – 10 banded pass through Snatch BB Warm Up – 5 Snatch Grip Deadlift – 5 Snatch Grip Shoulder Shruggs – 5 Hang Power Snatch – 5 Snatch wide Grip Backsquat [...]

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

Donnerstag 20190221 Dom / Julian Warm-Up 2 rds – 10 cal row – 1 Lane OH Duck-Walk – 10 Hollow-Rocks – 1 Lane Inch-Worm – 10 Hanging Shoulder-Rotations – 1 Lane Square-Barrow – 10 Superman-Rocks Mobility 2 rds – 10 Pull-Apart Pass-Throughs – 60 sec MedBall Shoulder-Stretch (or 30 sec Bridge) Skill Gymnastics EMOM 16 [...]

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

Mittwoch 20190220 Philo Warmup: 3 Rounds: 50 SU 10 cossack squats e.s. 10 Hindu Push-ups Strength: Stretching Technique Thruster E2MOM for 20Min.  10 Thruster for quality  WOD AMRAP 15 Min. 15 Wall Balls 9/6kg 12 Weighted Sit-ups 10/5kg 9 Boxjumps [...]

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

Dienstag 20190219 Mira Warm Up EMOM 10 15 Jumping Squats 10 Burpees Strength 3×10 Backsquats WoD 2 k Row EMOM 5 Burpees For Fun 4 Rounds 20 banded Russian Kettlebell Swings 10 Glute Bridge DB Bench Press 20 Goblet Cossack Squat [...]

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

Montag 20190218 Dom/Saskia Warm-Up 3 Rounds for quality: 45 sec Air Bike (light to moderate pace) 5 Walkouts 45 sec Warrior Squats 5 strict Press Skill / Strength EMOM 9: 3 Push Jerks + 2 Push Press @50-60% of 1RM Jerk WOD EMOM20: 5 Strict Pull Ups 10 Push Ups 15 Air Squats [...]

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

Samstag 20190216 Emanuel Warm-Up 2 Rounds – 3 min Jump Rope – 15 in R1 20 in R2 AirSquats Specific WarmUp: Wall Ball – 10 WallBall Shots – Full Depth & Hit Target – 10 WallBall Shots – Watch Breathing – 10 WallBall Shots – Arm Movement Swimmer – 10 WallBall Shots – Combine it [...]

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

Freitag 20190215 Emanuel / Sally / Tom Warm-Up 2 Rounds – 50 Jumping Jacks – 10 Medball Cleans – 5 Push ups – 10 banded Good Mornings – 5 Shoulder Rotations e/s Strength Clean – BB-Warm-up – Complex of 1 Clean from mid-thigh & 1 Clean from the Floor 3Rounds 5 Clean Pulls @ same [...]

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

Donnerstag 20190214 Dom Warm-Up 2 Rounds -20 OHS MedBall Pass -20 Russian Twist Pass -20 Partner „Wallballs“ -10m Partner Carry (each) Skill / Strength Accumulate 100 OHS (partner does Wall sit while other is doing OHS) WOD As a team of 2: – 50 HSPU (Partner: Handstand Hold on Wall) – 25 sync Box Jumps [...]

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

WOCHENTAG 20190213  Philo Warmup: 2 Rounds: 500m Row 10 KB Deadlift (Romanian) 10 Hollow Rocks 10 Superman Rocks Strength: Warmup Deadlift 5 Rounds:  8 Deadlift @ 75% WOD 5 Rounds:  KB @ 24/16 kg 5 single arm KB Clean (left) 10 Frontrack lunges 5 single arm KB Clean (right) 10 Frontrack lunges 10 Pull-ups 10 [...]

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

Dienstag 20191202 Mira Warm Up 2 Rounds 45/15 Row Slow Squats Perfect Burpees Ring Rows Strength 10-8-6-4-2 Bench Press 2-4-6-8-10 Barbell Row WoD 21-15-9 Dumbbell OHS Burpees For Fun 3 Rounds 20 banded Harmstring Curls 30 sec Bottom of Ring Push up Hold 20 banded Hip Thrust [...]