Posted by Emanuel Erlewein on Okt. 18, 2018 in WOD-Post

Donnerstag 20181018 Dom/Saskia/Emanuel Warm-Up Row 500m – then – Barbell warm up Skill / Strength Every 90sec for 15min: 3-Position Snatch 1 Snatch + 1 Low Hang Snatch (below knee) + 1 Hang Snatch (above knee) WOD 42-30-18 Air Squats 21-15-9 Toes-to-bar [...]

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

MITTWOCH 20181017 Emanuel / Saskia Warm-Up 2 Rounds – 10 Air Squats – 10 Ankle Play Rotation(e/s) – 10 Deck Squats – 10 Front Ankle Stretch – 10 Skiing Sets – 10 Hip Flows L/R Side – 10 Feet Together Squat Strength RM Sets – 3 Front Squats + 1 Jerk; to max WOD I [...]

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

DIENSTAG 20181016 Saskia Warm-Up 3 rounds – 200m run – 15 Air Squats – 15 Sit Ups – 1 lane bear walk Skill / Strength E2MOM10 – 1 Clean – 1 Hang Clean – 1 Thruster WOD Bear Complex [...]

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

Montag 20181015 Mira/David Warm Up AMRAP 8 200m Row 12 Lunges 10 SDHP @12/16 8 Superman + 2sec 6 1 Leg RDL (no weight) 4 Rounds Box Jump + Drop Box Jump + 3 Broad Jump Skill / Strength – 10min to find heavy 1rep DL – Max rep at 95% – Max rep at [...]

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

Saturday 20181013 Julian Warm-Up Warm-Up Game 3 rds – 10 American-Swings e/s – 100m run – 10 Ring-Rows – 100m row – 10 Beatswings (3 rd rd Pull-Ups) WOD Murph (Teams of 2 or alone; rx’d w/ weight vest) – 1 mile run – 100 Pull-Ups – 200 Push-Ups – 300 Air-Squats – 1 mile [...]

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

Friday 20181012 David/Tom/Selina Warm-Up 3rds – 3 DB Man Maker – 8 Burpees – 10 Walking Lunges – 12 KB Swings 12 /16 kg 2rds – 5 KB Bottom Up Press (light weight) e/s – 30 sec Banded Shoulder Mobility e/s Skill / Strength For 8 minutes: – 30 sec Headstand – 30 sec HS [...]

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 [...]