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

MONTAG 20180813 Dom / Mira / Saskia Warm-Up 3 rounds – 500m row – 5 burpees – 10 Push ups – 15 air squats Skill / Strength E2MOM14 – 1 Squat clean – 1 Hang squat clean – 1 FS WOD 3 rounds – 25 DU / 75 SU – 10 squat cleans @42,5 / [...]

Posted by Emanuel Erlewein on Aug 11, 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 [...]

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

FREITAG 20180810 Emanuel / Selina / Saskia Warm-Up 45 on 15 off – easy row – superman hold – medium row – hollow hold – fast row – slow air sqts Warm-Up 30 sec single under 30 sec PVC pass through 30 sec double under 30 sec PVC pass through Skill – 1 min banded [...]

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

DONNERSTAG 20180809 Dom / Julian Warm-Up 3 Rounds, performed with a partner: – Partner A: Row – Partner B: 3 Push Ups + 6 KB Snatch + 9 Wallball Skill / Strength 5 Rounds as superset – A. 5 KB Man Maker – B. 2x10m KB OH Carry (bottoms up) – Rest 2min between sets [...]

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

WOCHENTAG 20180808 David/Saskia Warm-Up EMOM 8 – Row – 15 PVC OHS – 15 American KBS – 10 Walk Out + Push Up Skill / Strength E2MOM 12 6 OHS (ascending weight) 12 V-Ups WOD „Nancy“ 5 Rounds 400m Run 15 OHS @30/42.5kg [...]

Posted by Emanuel Erlewein on Aug 07, 2018 in WOD-Post

DIENSTAG 20180807 Mira Warm-Up3 rounds– 100 m Run– 10 banded Good-Morning– 8 Burpees– 6 Scapular Pull-ups Skill / Strength6×3– Deadlift ascending weight– inbetween: 6 strict pullups WODAMRAP 16– 10 Power Clean @60/40– 12 Front Rack Lunges– 16 Burpee over the Bar [...]

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

Montag 20180806 Dom/Mira/Saskia Warm-Up AMRAP7 7m Bear Walk 7m Walking Lunges 7m Inch Worm 7 Jumping Squats Mobility 2 Rounds Couch Stretch Banded Overhead Distraction WOD EMOM28: 1. 12 Thrusters 42.5/30kg 2. 14 Hand-release Push Ups 3. 16 Back Squat 42.5/30kg 4. Run 100m [...]

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

Samstag 20180804 Emanuel Warm-Up As many as needed 6 Rounds – 30 sec Jump Rope Sprint Session Warm up – 15m Skill / Strength 1 RM Squat Clean; AHAP ; athlete choose start position WOD Running clock @0-8 minutes – 250m Row – 15 KB swings 32/24 – 25 Burpees – 15 KB Swings – [...]

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

Freitag 20180802 Emanuel / SaskiaWarm-Up 400 M run EMOM10– 15 Squats– 15 Sit-Ups– 15 KB Swings– 15 Lunges– 15 Push Ups Skill / StrengthFind your 1RM 1 Push Jerk + 1 Split Jerk WOD3 rounds– 15 KB Swings @24/16– 5 Burpee Box Jump Over– 15 Sit-Ups– 5 Burpee Box Jump Over– 15 DB Push Jerk [...]

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

Donnerstag 20180802 Mira / Julian Warm-Up Farmer & Lumberjacks 1 rd 30 sec on / 30 sec off – Row – Active Hang – Ski – Single-Unders – Bike Mobility 2 rds – 30 sec Ankle-Mobilisation e/s – 30 sec Banded Triceps-Stretch e/s Skill / Strength E3MOM 12 – Suicide-Sprints 5/10/15m – 4 Front-Squats WOD [...]