Emanuel Erlewein – Seite 226 – CrossFit Kampfgeist

ROW-WOD – 20190401

Apr.

Posted by Emanuel Erlewein on Apr. 01, 2019 in Row-Ergo WoD

Short 6 x 20 sec high intensity intervals Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes. Medium 40 minutes with rate change 22-24-26 [...]

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WOD – 20190401

Apr.

Posted by Emanuel Erlewein on Apr. 01, 2019 in WOD-Post

Montag 20190401 Mira/Chris/Julian Warm-Up 2 Rounds – 15/20cal row – 10 Air Squats – 10 Jumping Jacks – 10 Burpees Mobility – 60s Couch Stretch e/s – 60s Pigeon Pose e/s Strength Backsquat 2 sets warm up – 10x @40% – 7x @65% E2MO2M (10min 5 Rd.) – 5×5 @75% of 1RM Pre-WOD – 10 [...]

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SKI-WOD – 20190331

März

Posted by Emanuel Erlewein on März 31, 2019 in Ski-Ergo WoD

Short 6 x 500m / 1 min easy Ski six 500 meter pieces. Ski for one minute at light pressure between each 500. Medium 3 x 3000m / 2 min easy Ski three 3000 meter pieces. Ski for two minutes at light pressure between each piece. Long 4 x 10 min / 2 min easy [...]

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ROW-WOD – 20190331

März

Posted by Emanuel Erlewein on März 31, 2019 in Row-Ergo WoD

Short 1000 meter time trial Row a 1000-meter time trial, going for your personal best. Medium 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for four minutes at light pressure between each piece. Long 3 x 20 min / 5 min easy Row three 20 minute pieces. Row for [...]

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SKI-WOD – 20190330

März

Posted by Emanuel Erlewein on März 30, 2019 in Ski-Ergo WoD

Short 2 x 2000m rate increase / 4 min easy Ski two 2000 meter pieces. In each piece, ski the first 1000 meters @ 35-40 spm. Then 500 meters @ 40-42 spm, 250 meters @ 42-44 spm and 250 meters @ 45+ spm. Ski for four minutes at light pressure during the rest period. Medium [...]

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ROW-WOD – 20190330

März

Posted by Emanuel Erlewein on März 30, 2019 in Row-Ergo WoD

Short 3 x 6 min with Level Change Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes [...]

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WOD – 20190330

März

Posted by Emanuel Erlewein on März 30, 2019 in WOD-Post

SAMSTAG 20190330 Emanuel Warm-Up EMOM 40/20sec Work/Rest – 1. Rower – 2. C&J – just BB – 3. DB Snatches @15/10/5 kg – 4. Push Jerk – just BB Skill / Strength – Review Cycling – Work up to WoD Weight – Review SkiErg WOD EMOM – Total 30 Min – Work: 1 min | [...]

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SKI-WOD – 20190329

März

Posted by Emanuel Erlewein on März 29, 2019 in Ski-Ergo WoD

Short Pyramid: 10/20/30/40/50/40/30/20/10 Ski for 10 hard pulls followed by 10 light pulls. Then ski 20 pulls hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. Medium 12 x 500m / 2 min easy Ski twelve 500 meter pieces. Ski for two minutes at light pressure between each 500. [...]

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ROW-WOD – 20190329

März

Posted by Emanuel Erlewein on März 29, 2019 in Row-Ergo WoD

Short 3 x 3 min / 2 min easy Row three 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 3 x 2000m rate increase / 4 min easy Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ [...]

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WOD – 20190329

März

Posted by Emanuel Erlewein on März 29, 2019 in WOD-Post

Freitag 20190329 Emanuel Warm-Up 2 Rounds – Row for 2 min – 9 Burpees – 9 KB Swings @ 16/12 kg – 8 Jefferson Curls (4 Left / 4 Right) WoD 21-15-9 Reps for Time – Burpees – Kettlebell Swings @20/16 kg Time Cap: 7 minutes Rest and Recover Row 3×2000 m w/ 4 Min [...]

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ROW-WOD – 20190401

WOD – 20190401

SKI-WOD – 20190331

ROW-WOD – 20190331

SKI-WOD – 20190330

ROW-WOD – 20190330

WOD – 20190330

SKI-WOD – 20190329

ROW-WOD – 20190329

WOD – 20190329

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