Posted by Emanuel Erlewein on Apr. 06, 2019 in WOD-Post

Samstag 20190406 Emanuel Warm-Up3 Rounds – 10 Sit Ups – 10 Air Squats – 10 Walking Lunges (5 e/s) Strength / Skill1 Round– Max Height Plate Jump WOD5 Rounds – 8 Ab Wheel / Bar Roll Out – 30 Sec. Sling-Superman Hold – 10 Sling-Plank Saw – 12 V Ups Rest – 5 Min 5 [...]

Posted by Emanuel Erlewein on Apr. 05, 2019 in WOD-Post

Freitag 20190405 Emanuel | Chris   Warm-Up4 Rounds – 4 Cal Row – 4 WB Shots – 4 Unloaded Backward Lunges light Load Strength / Skill1 Round – Work up to 70% of 1 RM – Front Squat 5×10 @ 70% WOD15 min AMRAP – 8 Cal Row – 8 Wall Ball Shots @ 9/6 [...]

Posted by Emanuel Erlewein on Apr. 04, 2019 in WOD-Post

Donnerstag 20190404 Dom Warm-UpAMRAP7100m Run or 10x10m Shuttle Run10 Air Squats1 Wall Walk10 Lunges5 Strict Press (Snatch Grip)5 Hang Muscle Snatch Strength / SkillBarbell Cycling5 sets of Power Snatch*increase weight as long as Form allows WOD20 Rounds for Time5 American KB Swings @24/32kg3 HSPU1 Power Snatch @35/50kg [...]

Posted by Emanuel Erlewein on Apr. 03, 2019 in WOD-Post

Mittwoch 20190403 Dom/Philo/Emanuel Warm-Up3min SkiErg/Bike/Run3 Rounds5 Barbell Good Mornings5 Kong Squats5 Single Leg Romanian Deadlift e/s Strength / Skill12-8-4-2Deadlift*Between sets 10 Single Arm KB Deadlifts e/s WODFor time:30/21 Cal Ski30/21 Cal Row30/21 Cal Air BikeAccessories 3 Supersets 8 Single Leg Romanian KB Deadlift e/s 20 Banded Good Mornings [...]