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    ROW-WOD – 20190325

    März

    25

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

    Short 4 x 1000 m / 2 min easy Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000. Medium 12 x 500 m / 2 min easy Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500. Long 2 x 20 min / 5 [...]

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    WOD – 20190325

    März

    25

    Posted by Emanuel Erlewein on März 25, 2019 in WOD-Post

    Montag 20190325 Mira/Chris/Julian Warm-Up 10 min row, every 2:30 10 Push-Ups 10 Russian-Twists it @8/12 5 strict T2B / Leg-Raises Skill / Strength 4 Rounds 12 Bench-Presses 6 Beatswings to T2B / Hip-to-Bars WOD 4 Rounds 500/400 row 10 Burpees over the rower 400m run 10 Single Arm DB Press e/s [...]

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    SKI-WOD – 20190324

    März

    24

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

    Short 5 x 4 min / 1 min easy Ski five 4 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 2000m / 2 min easy Ski three 2000 meter pieces. Ski for two minutes at light pressure between each 2000. Long 2 x 10,000m / 6 min easy [...]

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    ROW-WOD – 20190324

    März

    24

    Posted by Emanuel Erlewein on März 24, 2019 in Row-Ergo WoD

    Short 8 x 2 min @ 28 spm / 1 min easy Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece. Medium 5 x 6 min / 1 min easy Row five 6 minute pieces. Row for one minute at light pressure between [...]

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    SKI-WOD – 20190323

    März

    23

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

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

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    ROW-WOD – 20190323

    März

    23

    Posted by Emanuel Erlewein on März 23, 2019 in Row-Ergo WoD

    Short 12 x 250 m / 45 sec easy Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces. Medium 10,000 m with rate changes every 2000 m: 22-24-26-28-24 Row for a total of 10,000 meters at a sustainable [...]

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    WOD – 20190323

    März

    23

    Posted by Emanuel Erlewein on März 23, 2019 in WOD-Post

    SAMSTAG 20190323 Emanuel Warm-Up – 2 Min Jump Rope – Banded Tri-Stretch – Reverse Lunge with Stick Rotation – DB Squat + Front Press – Warm Up to 75% Front Squat Warm-Up 3 Rounds – 4 Burpee Broad Jumps – 4 Front Squats (70/45 kg) – 4 Box Jumps (24/20 in) WOD 3 Rounds for [...]

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    SKI-WOD – 20190322

    März

    22

    Posted by Emanuel Erlewein on März 22, 2019 in Ski-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. Ski the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, [...]

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    ROW-WOD – 20190322

    März

    22

    Posted by Emanuel Erlewein on März 22, 2019 in Row-Ergo WoD

    Short2 x 2000m @ 26 spm plus bursts / 4 min easy Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period. Medium5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light [...]

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    WOD – 20190322

    März

    22

    Posted by Emanuel Erlewein on März 22, 2019 in WOD-Post

    Freitag 20190322 Emanuel/Chris Warm-Up 2 min Bike/Ski/Row 3 Rounds: – 10 Burpees – 1 lane bear crawl – 5 cossack squats e/s – 10 Beatswings/Shoulder Rotations/Scapula Pullups (1Rd./2Rd./3Rd. WOD_Prep – get familiar with inverted burpees – find scaling for HS-Walk – find scaling for pistols WOD EMOM 28 (x7; 40/20 Work/Rest) Min 1 inverted Burpees [...]

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