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    SKI-WOD – 20190426

    Apr.

    26

    Posted by Emanuel Erlewein on Apr. 26, 2019 in Ski-Ergo WoD

    Short 12 x 250m / 250m easy Ski 12 hard 250 meter pieces. Ski for 250 meters at light pressure between each piece. Medium 5 x 1500m / 1 min easy Ski five 1500 meter pieces. Ski for one minute at light pressure between each piece. Long 2 x 8000m / 5 min easy Ski [...]

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    2
    ROW-WOD – 20190426

    Apr.

    26

    Posted by Emanuel Erlewein on Apr. 26, 2019 in Uncategorized

    Short 4 x 1000m / 1 min easy Row four 1000 meter pieces. Row for one minute at light pressure between each 1000. Medium 8 x 500m / 2 min easy Row eight 500 meter pieces. Row for two minutes at light pressure between each 500. Long 60 minute time trial Row a 60 minute [...]

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    WOD – 20190426

    Apr.

    26

    Posted by Emanuel Erlewein on Apr. 26, 2019 in WOD-Post

    Freitag 20190426 Emanuel / Saskia Warm-Up2 rounds– 400m run– 10 KB Swings– 10 banded good mornings – 10 KB strict press e/s– 10 banded passthroughs– 1 lane inchworm Strength / SkillDB Push Jerk – one arm– Technique skill training – 6×3 e/s increase weight only if movements stays stable WoD18min 40sec on, 20sec off – [...]

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    SKI-WOD – 20190425

    Apr.

    25

    Posted by Emanuel Erlewein on Apr. 25, 2019 in Ski-Ergo WoD

    Short 4 x 750m / 1 min easy Ski four 750 meter pieces. Ski for one minute at light pressure between each 750. Medium 4 x 8 min / 2 min easy Ski four 8 minute pieces. Ski for two minutes at light pressure between each piece. Long 5 x 3000m / 3 min easy [...]

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    2
    ROW-WOD – 20190425

    Apr.

    25

    Posted by Emanuel Erlewein on Apr. 25, 2019 in Uncategorized

    Short 5000m with rate changes every 1000m: 22-24-26-28-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm. Medium 4 x [...]

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    SKI-WOD – 20190424

    Apr.

    24

    Posted by Emanuel Erlewein on Apr. 24, 2019 in Ski-Ergo WoD

    Short 500m time trial Ski a 500 meter time trial, going for your personal best. After you’ve skied enter your time in the Online Ranking and see where you stand with others of your age and gender. Medium 8 x 500m / 2 min easy Ski eight 500 meter pieces. Ski for two minutes at [...]

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    2
    ROW-WOD – 20190424

    Apr.

    24

    Posted by Emanuel Erlewein on Apr. 24, 2019 in Uncategorized

    Short 6 x 500m / 2 min easy Row six 500 meter pieces. Row for two minutes at light pressure between each 500. Medium 10,000m with rate changes every 2000m: 24-22-24-26-24 Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ [...]

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    WOD – 20190424

    Apr.

    24

    Posted by Emanuel Erlewein on Apr. 24, 2019 in WOD-Post

    Mittwoch 20190424 Philo Warm-Up 3 Rounds 10 Goblet Squat 10 American Swing 10 Windmills 10 close grip OHS Strength / Skill Warmup / Technique OHS EMOM 10 10 OHS @ < 50% Warmup / Technique row WoD 5k Row Mobility 1 Min. Couch Stretch left  1 Min. Pigeon Stretch left 1 Min. Frog Stretch 1 [...]

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    SKI-WOD – 20190423

    Apr.

    23

    Posted by Emanuel Erlewein on Apr. 23, 2019 in Ski-Ergo WoD

    Short 5 x 3 min / 2 min easy Ski five 3 minute pieces. Ski for two minutes at light pressure between each piece. Medium 4 x 2000m / 2 min easy Ski four 2000 meter pieces. Ski for two minutes at light pressure between each 2000. Long 2 x 10,000m / 2 min easy [...]

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    2
    ROW-WOD – 20190423

    Apr.

    23

    Posted by Emanuel Erlewein on Apr. 23, 2019 in Uncategorized

    Short 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. Medium 2000m, 1500m, 1000m, 500m / 3 min easy Row four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Long 5 x 2000m / [...]

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