Emanuel Erlewein – Seite 227 – CrossFit Kampfgeist

ROW-WOD – 20190328

März

Posted by Emanuel Erlewein on März 28, 2019 in Row-Ergo WoD

Short High Intensity Interval Pyramid starting at 250 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, [...]

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SKI-WOD – 20190328

März

Posted by Emanuel Erlewein on März 28, 2019 in Ski-Ergo WoD

Short 2000 meter time trial Ski a 2000 meter time trial, going for your personal best. Medium 5 x 6 min / 1 min easy Ski five 6 minute pieces. Ski for one minute at light pressure between each piece. Long 3 x 5000m / 6 min easy Ski three 5000 meter pieces. Ski for [...]

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WOD – 20190328

März

Posted by Emanuel Erlewein on März 28, 2019 in WOD-Post

Donnerstag 20190328 Emanuel Warm-Up 1 Round – Quad Stretch – Knee To Chest – Straight Leg Kicks – Side Lunge – Duck Walk – Inchworms – 3 Air Squats + 1 Broad Jump – High Knees – Butt Kickers – Barbell Warm-Up Mobility – Wrists :30 each – Front Rack 1:00 Strength / Skill – [...]

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SKI-WOD – 20190327

März

Posted by Emanuel Erlewein on März 27, 2019 in Ski-Ergo WoD

Short 5 x 3 min / 1 min easy Ski five 3 minute pieces. Ski for one minute at light pressure between each piece. Medium 5 x 1500m / 2 min easy Ski five 1500 meter pieces. Ski for two minutes at light pressure between each 1500. Long 5 x 12 min / 3 min [...]

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ROW-WOD – 20190327

März

Posted by Emanuel Erlewein on März 27, 2019 in Row-Ergo WoD

Short 20 x 30 sec / 30 sec easy Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout. Medium [...]

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WOD – 20190327

März

Posted by Emanuel Erlewein on März 27, 2019 in WOD-Post

Mittwoch 20190327 Philo Warm Up 2 Rounds of 50 Single Under 10 Cat-to-Cow 10 Windmills e/s OHS technique Strength 5 Rounds of 10 OHS @50% of 1RM – Rest 60sec between sets – Partner WoD In 20min complete 2 rounds of: Partner A: 20 KB Thrusters @8/12kg Partner B: Plate OHS hold @5/10kg – Switch [...]

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SKI-WOD – 20190326

März

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

Short 5 x 500m / 2 min easy Ski five 500 meter pieces. Ski for two minutes at light pressure between each 500. Medium 2 x 15 min / 4 min easy Ski two 15 minute pieces @ 40 spm. Ski for four minutes at light pressure during the rest period. Long 2 x 20 [...]

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ROW-WOD – 20190326

März

Posted by Emanuel Erlewein on März 26, 2019 in Row-Ergo WoD

Short 3 x 5 min / 3 min easy Row three 5 minute pieces. Row for three minutes at light pressure between each piece. Medium 6 x 5 min / 2 min easy Row six 5 minute pieces. Row for two minutes at light pressure between each piece. Long 5 x 12 min / 3 [...]

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WOD – 20190326

März

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

Dienstag 20190326 Mira Warm Up 2 Rounds 60 sec each Single Under Air Squats Air Bike American Kettlebell Swings Hip& Shoulder Mobility Skill Pistol & Rope Climb Progression WoD For Time 100 DU 40 Wallballs 20 Medball sit-ups [...]

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SKI-WOD – 20190325

März

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

Short 9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Ski nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Medium 8 x 3 min [...]

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ROW-WOD – 20190328

SKI-WOD – 20190328

WOD – 20190328

SKI-WOD – 20190327

ROW-WOD – 20190327

WOD – 20190327

SKI-WOD – 20190326

ROW-WOD – 20190326

WOD – 20190326

SKI-WOD – 20190325

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