Emanuel Erlewein – Seite 234 – CrossFit Kampfgeist

SKI-WOD – 20190304

März

Posted by Emanuel Erlewein on März 04, 2019 in Ski-Ergo WoD

Short 20 x 20 sec / 40 sec easy Ski twenty 20 second all-out bursts with 40 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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WOD – 20190304

März

Posted by Emanuel Erlewein on März 04, 2019 in WOD-Post

Montag 20190304 Dom/Chris/Mira Warm-Up 2 Rounds – 100 DU/SU – 10 Goblet Squats – 10 KB-Deadlifts 5 e/s – 10 Sit-Ups WoD-Prep – 10 Backsquats with Barbell 3 Rounds – 10 Backsquats (increase weight to WoD-weight) – 3-5 Box-Jumps increase high WOD EMOM 20 Odd: 5 Backsquats – 3sec Pause at the bottom position Even: [...]

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ROW-WOD – 20190303

März

Posted by Emanuel Erlewein on März 03, 2019 in Row-Ergo WoD

Short 500m time trial Row a 500 meter time trial, going for your personal best. Medium 3 x 2000m / 1 min easy Row three 2000 meter pieces. Row for one minute at light pressure between each 2000. Long 4 x 4000m / 3 min easy Row four 4000 meter pieces. Row for three minutes [...]

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SKI-WOD – 20190303

März

Posted by Emanuel Erlewein on März 03, 2019 in Ski-Ergo WoD

Short 3 x 750m / 3 min easy Ski three 750 meter pieces. Ski for three minutes at light pressure between each 750. 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 30 min / 2 min easy [...]

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ROW-WOD – 20190302

März

Posted by Emanuel Erlewein on März 02, 2019 in Row-Ergo WoD

Short 5 x 3 min / 2 min easy Row five 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 10,000m with rate changes every 2000m: 22-26-22-26-22 Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, [...]

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SKI-WOD – 20190302

März

Posted by Emanuel Erlewein on März 02, 2019 in Ski-Ergo WoD

Short 6 x 2 min / 1 min easy Ski six 2 minute pieces. Ski for one minute at light pressure between each piece. Medium 8 x 500m / 2 min easy Ski eight 500 meter pieces. Ski for two minutes at light pressure between each 500. Long 2 x 6000m / 2 min easy [...]

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WOD – 20190302

März

Posted by Emanuel Erlewein on März 02, 2019 in WOD-Post

Samstag 20190302 Emanuel Warm-Up „Warm Up 2 Rounds – 250 Row – 7 Push Ups – 7 Box Jumps – 7 Sit Ups Specific Warm Up TTB – 3×3 Beat Swings – 3×3 BS + Knee High – 3×3 BS + KH + Kicks Thrusters – FSqt – Strict Press – Thruster Pull Ups – [...]

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ROW-WOD – 20190301

März

Posted by Emanuel Erlewein on März 01, 2019 in Uncategorized

Short 5000m with rate changes every 1000m: 28-24-20-24-28 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm. Medium 6 x [...]

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SKI-WOD – 20190301

März

Posted by Emanuel Erlewein on März 01, 2019 in Uncategorized

Short 3 x 750m / 2 min easy Ski three 750 meter pieces. Ski for two minutes at light pressure between each 750. Medium 4 x 2000m / 2 min easy Ski four 2000 meter pieces. Ski for two minutes at light pressure between each 2000. Long 21,097m (half-marathon) time trial Ski a 21,097 meter [...]

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WOD – 20190301

März

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

Freitag 20190301 Emanuel Warm-Up 2 Rounds – 2 min Jump Rope – 10 KB Swings @16/12 kg – 5 Burpees Strength – Deadlift – Clean Warm Up – Strict Press Warm Up – Prep for WOD Weight G2OH WOD AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in [...]

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SKI-WOD – 20190304

WOD – 20190304

ROW-WOD – 20190303

SKI-WOD – 20190303

ROW-WOD – 20190302

SKI-WOD – 20190302

WOD – 20190302

ROW-WOD – 20190301

SKI-WOD – 20190301

WOD – 20190301

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