Posted by Emanuel Erlewein on Okt. 11, 2018 in WOD-Post

Donnerstag 20181011 Dom/Julian Warm-Up 2 Rounds each arm: 10 Single Arm KB Front Squat 5 KB Strict Press (bottoms up) 10m KB OH Carry (bottoms up) 5 KB Overhead Squat Skill / Strength 20 minutes to find today’s 20 Rep Max Overhead Squat WOD AMRAP10: 10-20-30-40-… Double Under 5-10-15-20-… Hang Power Snatch @30/45kg [...]

Posted by Emanuel Erlewein on Okt. 10, 2018 in WOD-Post

Mittwoch 20181010 Mira/Saskia Warm Up 50 Jumping Jacks3 Rounds 10 Calf Raises 10 Supermen 10 DB Presses 10 Good Mornings 10 Scapular Pullups 50 Jumping Jacks Strength Sumo Deadlift 5×5 ascending weight WoD 70 DB Snatches 22,5/15 60 alt. Pistols 50 DB Push Press 40 Pushups 30 DB Hang Squat Clean 20 Pullups 10 DB [...]

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

Mittwoch 20181009 Mira Warm Up 800m/ 600m Row 3 Rounds: 10 Pushups 5 Flip the Bacon 10 Lateral Jumps over Kettlebell Strength 12 min to find your heavy Benchpress for the day then: 50 Benchpress with 75% every time you break: 15 Kettlebell Situps WoD 5 Rounds 12/9 cal Row 12 Burpees [...]

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

Montag 20181008 Dom/David Warm-Up 3 Rounds 10 Air Squats 3x10m Shuttle Run 10 Push Press 10m Inch Worm 25 Plate Hops Skill / Strength Every 2 minutes for 12 minutes 3 Push Press + 2 Push Jerk + 1 Split Jerk WOD 30-20-10 for time: Wallballs @6/9kg Thrusters @20/35kg Run 200m [...]

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

WOCHENTAG 2018MMTT 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 Okt. 05, 2018 in WOD-Post

FREITAG 20181005 Mira/Saskia/David Warm-Up AMRAP 6 20 Single Under 1 Suicide Run 2 Rounds 10 Squat + Walkout + Push Up Medball T Spine Reach Skill / Strength 5 Rounds Every 3min 3 Strict Press 5 Push Press 7 Thruster *unbroken complex* WOD 2×AMRAP 5 5 HSPU 5 Pull Ups 10 KB Snatches @16/24 *2min [...]

Posted by Emanuel Erlewein on Okt. 04, 2018 in WOD-Post

Thursday 20181004 Dom / Julian Warm-Up 3 rds – 15/12 cal Row – 10 MedBall DLs – 15 Russian-Swings – 10 MedBall Cleans – 15 Sit-Ups – 10 MedBall Lunges Skill / Strength 7 rds – 1 Deadlift + 1 Clean-Pull + 1 Power-Clean + 1 Full-Clean – 5 weighted Push-Ups WOD 5 rds – [...]

Posted by Emanuel Erlewein on Okt. 03, 2018 in WOD-Post

Wednesday 20181003 Julian Surprise😇 [...]

Posted by Emanuel Erlewein on Okt. 02, 2018 in WOD-Post

Dienstag 20181002 Mira Warm Up 5 Rounds 5 Burpees 5 Beatswings 5 Strict Toes to Bar Shoulder Stretch Barbell Warm Up Skill/ Strength EMOM 5 3 Tall Snatch 2 Snatch Balance 1 OHS 2 min Rest EMOM 5 1 Snatch 1 Hang Snatch Workout AMRAP 12 2-4-6-8-10… Toes to Bar Thruster Burpee over the Bar [...]

Posted by Emanuel Erlewein on Okt. 01, 2018 in WOD-Post

MONTAG 20181001 Mira/David Warm-Up 2 Rounds 500/400m Row 12 Banded Pull Down 12 Air Squat 12 KB SDHP Squat Mobility Skill / Strength E3MOM 15 3 Tempo Back Squat @22X0 5 Tempo Pull Up @22X0 WOD 3RFT 400m Run 30 DB Deadlift 20 DB Lunges 10 DB Hang Squat Clean (Weights: 2xDB @22.5/15kg) [...]