Emanuel Erlewein – Seite 232 – CrossFit Kampfgeist

ROW-WOD – 20190311

März

Posted by Emanuel Erlewein on März 11, 2019 in Row-Ergo WoD

Short 3 x 750m / 3 min easy Row three 750 meter pieces. Row for three minutes at light pressure between each 750. Medium 3 x 8 min / 2 min easy Row three 8 minute pieces. Row for two minutes at light pressure between each piece. Long 2 x 30 min / 6 min [...]

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WOD – 20190311

März

Posted by Emanuel Erlewein on März 11, 2019 in WOD-Post

Montag 20190311 Dom Warm-Up EMOM12 1. 50sec Row (Light Pace) 2. 10 (slow) Squats + 10 Lunges 3. 5x10m Shuttle Run 4. 10 Amercian KB Swings + 10 Superman Rocks Skill / Strength On the 3:00 x 5 2 High Hang Squat Cleans +2 Hang Squat Cleans +2 Squat Cleans -> start @ approx. 50% [...]

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SKI-WOD – 20190310

März

Posted by Emanuel Erlewein on März 10, 2019 in Ski-Ergo WoD

Short 3 x 5 min / 2 min easy Ski three 5 minute pieces. Ski for two minutes at light pressure between each piece. Medium 6 x 1000m / 2 min easy Ski six 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Long 3 x 20 min / 2 min [...]

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ROW-WOD – 20190310

März

Posted by Emanuel Erlewein on März 10, 2019 in Row-Ergo WoD

Short 20 x 20 sec / 40 sec easy Row twenty 20 second all-out bursts with 40 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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ROW-WOD – 20190309

März

Posted by Emanuel Erlewein on März 09, 2019 in Row-Ergo WoD

Short 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for one minute at light pressure between each piece. Medium 8 x 1000m / 2 min easy Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000. Long 3 x 4000m / 5 min easy [...]

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SKI-WOD – 20190309

März

Posted by Emanuel Erlewein on März 09, 2019 in Ski-Ergo WoD

Short 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense skiing with one minute of relaxed skiing for a total of 24 minutes. Medium 40 minutes Ski a single 40 minute piece. Aim for a [...]

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WOD – 20190309

März

Posted by Emanuel Erlewein on März 09, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

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ROW-WOD – 20190308

März

Posted by Emanuel Erlewein on März 08, 2019 in Row-Ergo WoD

Short 3 x 750m / 2 min easy Row three 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 4 x 1500m / 2 min easy Row four 1500 meter pieces. Row for two minutes at light pressure between each 1500. Long 42,195m (Marathon) time trial Row a 42,195 meter [...]

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SKI-WOD – 20190308

März

Posted by Emanuel Erlewein on März 08, 2019 in Ski-Ergo WoD

Short 5 x 750m / 1 min easy Ski five 750 meter pieces. Ski for one minute at light pressure between each 750. Medium 5 x 5 min / 2 min easy Ski five 5 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 40 min / 5 min [...]

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WOD – 20190308

März

Posted by Emanuel Erlewein on März 08, 2019 in WOD-Post

Freitag 20190308 Emanuel / Saskia Warm-Up 2 Rounds – 2 Min SU – 4 Burpees – 6 Sit Ups – 8 Push Ups Strength – Work up to 65% of your 1 RM Bench Press EMOM in 20 minutes / 10 Rds Odd Minutes – 5 Bench Presses (65% of 1RM) Even Minutes – 8 [...]

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ROW-WOD – 20190311

WOD – 20190311

SKI-WOD – 20190310

ROW-WOD – 20190310

ROW-WOD – 20190309

SKI-WOD – 20190309

WOD – 20190309

ROW-WOD – 20190308

SKI-WOD – 20190308

WOD – 20190308

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