Posted by Emanuel Erlewein on Jun 21, 2018 in WOD-Post

Strength Complex: Hang Snatch + Snatch Balance First 2-3x Rounds of the complex with the empty Barbell. Then: 7 rounds every 90-120 seconds WOD TC 6 Minutes – 2 Rounds 20 Wall Balls 15 Burpee Box Jumps Over 10 Dumbell Snatches 22,5/15kg [...]

Posted by Emanuel Erlewein on Jun 20, 2018 in WOD-Post

Strength Skill: Kettlebell Swing + Clean + Snatch (technique, moderate weight) 3 Rounds AMRAP 2: 1 1-Arm KB Swing (left) 1 KB Clean (left) 1 KB Snatch (left) 1 1-Arm KB Swing (right) 1 KB Clean (right) 1 KB Snatch (right) *KB cannot touch the ground! Rest 1min WOD AMRAP 20 400m Run 400m Row [...]

Posted by Emanuel Erlewein on Jun 19, 2018 in WOD-Post

Strength Single Arm DB OHS EMOM 10 5 L/R Scaled: KB OHS WOD 30-24-18-12-6 Alt. DB Clean & Jerk @22.5/15kg Burpees to Target [...]

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

Strength Sumo-Deadlift 4×8 WOD 3 AMRAP; 2 Min Rest RX: 32/24 KG 12 KB SDHP 10 Goblet Squats 8 American KB Swings [...]

Posted by Emanuel Erlewein on Jun 14, 2018 in WOD-Post

Strength I) 1 x 10 as WU II) 8 – 5 – 3 – 3 – 1 – 1 WOD – Sets-Press 3 rds TC 10 min 5 Burpee otB 10 Hang-Cleans @60/45 15 Deadlifts 20 DUs [...]

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

Strength Snatch + Hang Snatch + OHS Complex WOD AMRAP 4 5 Wall Balls 15 Sit Ups AMRAP 4 10 Wall Balls 10 V-Ups AMRAP 4 15 Wall Balls 5 Toes2Bar [...]

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

Strength 4 Rounds ME Bench-Press with DB 5 strict pull-ups WOD AMRAP 15 Min 16 DB Snatch 14 Box Jump Overs 12 Push Ups [...]

Posted by Emanuel Erlewein on Jun 11, 2018 in WOD-Post

Warm-Up Take 3 min and watch the following as a prep for the Squats: Strength Front Squat 5-5-3-3-1 increase weight each set WOD 10 Rounds for Time (RFT) 200m Run 15 Air Squats 10 Walking Lunges [...]