Posted by Emanuel Erlewein on Jan. 11, 2021 in WOD-Post

Home WoD – 20210111 Warm-up Warm-up 4 rds – 10 Thoracic Rotations in Beast e/s – 30 sec Reverse Plank – 10 Jefferson Curls – 20 Air Squats Strength Push-ups (25% of beep test every 30 sec) For as long as possible, perform 25% of your beep test result unbroken every 30sec. For example, when [...]

Posted by Emanuel Erlewein on Jan. 10, 2021 in WOD-Post

Home WoD – 20210110 Warm-up Warm-up 3 rds – 20 Ice Skaters i/t – 15 Toe Touches e/s – 10 High Jumps – 5 Burpees Pre-WOD – do 5 reps of each exercise and try out weights Workout Metcon (Time) "Filthy Fifty" – 50 Step Ups on Chair i/t – 50 Chair Pull-Ups – 50 [...]

Posted by Emanuel Erlewein on Okt. 31, 2020 in WOD-Post

Team WOD – 20201031 Samstag, den 31.10.2020 Mira Warm-up Warm-up 3 Rounds – 10 Beatswings – 5 Strict Pull-ups/Ring Rows – 10 Down Ups Pre-WOD – go through WoD movements – build to workout weight/movement Team WoD Metcon (Time) In Teams of 2 – 100 Pull-ups (divide as you like) – then – 10 Rounds [...]

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

WOD – 20201030 Freitag, den 30.10.2020 Flo | Saskia | Julian Warm-up Warm-up – 5 min of Rope Skipping (Jump Rope Boxer Skip, Single Under, Double Under) – then – 2 rounds – 3 Power Clean – 3 Front Squat – 3 Squat Clean – 3 Strict Press – 3 Push Press – 3 Split [...]

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

WOD – 20201029 Donnerstag, den 29.10.2020 Julian Warm-up Warm-up – 400m Run or 2min of Rope skipping – then – 3 rounds – 10 Reverse Lunges (e/s) – 10 Half-Kneeling DB Arnold Presses (e/s) – 10 Russian Baby Maker – 10 alternating DB (Squat) Snatches (it) Warm-up – 400m Run or 2min of Rope skipping [...]

Posted by Emanuel Erlewein on Okt. 28, 2020 in WOD-Post

WOD – 20201028 Mittwoch, den 28.10.2020 Dom | Philo Warm-up Warm-up AMRAP 7 min – 10 Down-Ups – 10 Plank Shoulder Taps – 10 Med-Ball Squat Clean into Wall Ball – 30 sec Wall Hinge (e/s) Strength 10 min to work on your current HSPU progression. Advanced athletes can work on deficit kipping/strict HSPU or [...]

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

WOD – 20201027 Dienstag, den 27.10.2020 Saskia | Mira Warm-up Warm-up AMRAP 9 min – 10 Air Squats – 10 Glute Bridges – 10 Wall Squats – 10 Good Mornings Every 90 sec complete 5 Burpees Then 2 rds: – 60 sec Squat Stretch – 30 sec Couch Stretch e/s Strength Today*s strength part is [...]

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

WOD – 20201026 Montag, den 26.10.2020 Mira | Chris | Christopher Warm-up Warm-up AMRAP 5 min – 12 Jumping Jacks – 6 Push-Ups – 12 Jumping Jacks – 4 Wide-Stance Pushups – 12 Jumping Jacks – 2 Diamond Pushups Strength Today’s strength part consists of Bench Press and DB Flys. Rest 1-2 min before moving [...]

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

Team WOD – 20201024 Samstag, den 24.10.2020 Mira Warm-up Warm-up – 400m Run 3 rounds: – 20 Lunges (in total) – 15 Med-Ball Thrusters – 10 V-Ups Pre-WOD – go through WOD movements – build to workout weight Team WoD Metcon (AMRAP – Rounds and Reps) As a team of 2: AMRAP 26min – A: [...]

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

WOD – 20201023 Freitag, den 23.10.2020 Max | Flo Warm-up Warm-up 2 rounds – 1 min row (easy -> mod) – 10 Superman – 10 Kang Squats (stick -> empty bar) – 10 Sit-ups Strength Today’s strength part consists of supersets of Romanian Deadlifts (A1) and Hamstring Walkouts (A2). After doing the Romanian Deadlifts, directly [...]