Posted by Emanuel Erlewein on Jul 03, 2020 in WOD-Post

WOD – 20200703 Freitag, den 03.07.2020 Saskia | Thorben | Chris | Max Warm-up Warm-up AMRAP 8 min – 20-30 sec Wall-Sit – 8 DB strict Press (with 2 DBs) into 20-30 sec OH Hold – 8 Single DB Deadlift (e/s) – 8 Down & Up Strength Strict Press (4 sets of 8) Build in [...]

Posted by Emanuel Erlewein on Jul 02, 2020 in WOD-Post

WOD – 20200702 Donnerstag, den 02.07.2020 Julian Warm-up Warm-up – 5 min Rope Skipping (Sinlge Under, Double Under, etc.) 2 rounds – 10 Squats (Front Squats in 2nd round) – 10 American KB Swings – 10 Split Squats (e/s) (Front Rack in 2nd round) – 2 Turkish Get-Up each side Strength Today’s strength part is [...]

Posted by Emanuel Erlewein on Jul 01, 2020 in WOD-Post

WOD – 20200701 Mittwoch, den 01.07.2020 Dom | Philo Warm-up Warm-up 3 rounds – 20 sec on, 10 sec off – lateral Box Step Downs (right) – Bent Over Row (right) – Hollow Rocks – lateral Box Step Downs (right) – Bent Over Row (right) – Superman Rocks Skill 10 min of skill practice / [...]

Posted by Emanuel Erlewein on Jun 30, 2020 in WOD-Post

WOD – 20200630 Dienstag, den 30.06.2020 Saskia | Mira Warm-up Warm-up 3 rounds 30 Mountain Runner 10 Muscle Clean+ Strict Press (empty Barbell) 10 Box Step Over 10 Calf Raises Pre-WOD – define corridors for running out and coming back in – build to weights for workout Workout Metcon (Time) – 400m Run – 50 [...]

Posted by Emanuel Erlewein on Jun 29, 2020 in WOD-Post

WOD – 20200629 Montag, den 29.06.2020 Jonny | Max | Thorben Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Good Mornings – 30 sec Samson Stretch (e/s) – 10 Single Leg Romanian Deadlift (5 e/s; use KB, DB, BB or no weight at all) Strength Today’s strength part is performed as 3 supersets [...]

Posted by Emanuel Erlewein on Jun 27, 2020 in WOD-Post

WOD – 20200627 Samstag, den 27.06.2020 Emanuel Warm-up Warm-up 3 rounds – 15 KB Swings (start with russian, continue with american) – 10 stick/empty BB OH Lunge (e/s) – 10 Single Arm KB Push Press (e/s) – 10 Wall Squat Strength Overhead Lunge (4 sets of 10 each side) Workout Metcon EMOM 15 min 1.min: [...]

Posted by Emanuel Erlewein on Jun 26, 2020 in WOD-Post

WOD – 20200626 Freitag, den 26.06.2020 Emanuel | Chris | Max Warm-up Warm-up 2 rounds – 250 m Row – 15 Air Squat – into – – 5 min of Single Under / Double Under practice Workout Metcon (Time) 2 Rounds – 2000m/1750m Row – 150 Double Under (300 Single Under) – 100 Air Squat [...]

Posted by Emanuel Erlewein on Jun 25, 2020 in WOD-Post

WOD – 20200625 Donnerstag, den 25.06.2020 Dom Warm-up Warm-up 3 rounds with 45 sec on, 15 sec off – Burpee – alternating DB Snatch – Box Step Overs @20/24" Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min – 6 Devil Press – 6 lateral Burpee Over DBs – 6 DB Power Clean – [...]

Posted by Emanuel Erlewein on Jun 24, 2020 in WOD-Post

WOD – 20200624 Mittwoch, den 24.06.2020 Dom | Philo Warm-up Warm-up 3 rounds – 10 Scapular Push-Ups – 10 Scapular Handstand Push-Ups – 10 Single Arm DB Strict Press (e/s) – 1 Wall Walk into 15-30 sec Wall-Facing HS Hold Strength Strict Handstand Push-Up (3 sets of max reps) Scale in a way you’re able [...]

Posted by Emanuel Erlewein on Jun 23, 2020 in WOD-Post

WOD – 20200623 Dienstag, den 23.06.2020 Saskia | Mira Warm-up Warm-up Row 750/600m 2-3 rounds 3 Power Clean 3 Front Squat 3 Squat Clean 3 Strict Press 3 Push Jerk 3 Split Jerk Strength Clean and Jerk (Build to a moderate set of 3) Clean and Jerk are supposed to be performed as Squat Cleans [...]