Emanuel Erlewein – Seite 257 – CrossFit Kampfgeist

WOD – 20180629

Juni

Posted by Emanuel Erlewein on Juni 29, 2018 in WOD-Post

Freitag 20180629 Emanuel/David/Selina Warm-Up 2rds (45 sec on / 15 sec off) – V-Ups – Superman – Banded Pull Aparts – Hip Thrust – Flip the bacon (in the air) Mobility Körperkreise 45 sec – Banded Lat – Banded Hips – Banded Ankle – Partner Shoulder Stretch Skill/Strength/etc. A) 5 rds 3 x Complex – [...]

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Juni

WOD – 20180628

Posted by Emanuel Erlewein on Juni 28, 2018 in WOD-Post

Donnerstag 20180628 Julian Warm-Up 2 rds. 250m row 10 Sit-Ups 5 Burpees 10 Squats 5 One-Handed Russian-Swings @12\16 10 Push-Ups Mobility 1 rd 30 sec Squat-Sit 30 sec Banded Lat-Stretch e\s Skill/Strength/etc. 5 rds 5 Cleans 5 strict T2B\Leg-Raises WOD 3 rds 10 Jumping-Squats otB 10 Cleans @40\60 15 Wall-Balls 15 Deadlifts 20 Sit-Ups 20 [...]

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WOD – 20180627

Juni

Posted by Emanuel Erlewein on Juni 27, 2018 in WOD-Post

Mittwoch 20180627 David / Emanuel / Julian / Mira Warm-Up Jump Rope + Bench Prep Strength Every 90sec X10 Odd: 3 Bench Press (climbing) Even: 6 Barbell Row (climbing) WOD AMRAP 12 2-4-6-8-… Bench Press @60/40kg 4-8-12-16-… T2B *30 Double Under after each round [...]

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WOD – 20180626

Juni

Posted by Emanuel Erlewein on Juni 26, 2018 in WOD-Post

Dienstag 2018062622 Mira Warm-Up Jumping Jack Warmup Mobility Lat + Hip Stretch Skill/Strength/etc. 5×3 – Front Squat WOD 7 Rounds – 7 Bear Complex @ 50/35 every time you break: 7 Burpees [...]

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WOD – 20180625

Juni

Posted by Emanuel Erlewein on Juni 25, 2018 in WOD-Post

Montag 20180625 Mira/David Warm-Up 1000 m Row 2 Rounds 10 Burpees 10 Beatswings 3 Wallclimbs Mobility Shoulder Skill/Strength/etc. Find your heavy Split Jerk for the day WOD For time 30 Pullups 30 OH Lunges @50/35 200 m Run 20 Chest to Bar Pull-ups 20 OH Lunges 200 m Run 30 Pullups 30 OH Lunges 200 [...]

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WOD – 20180623

Juni

Posted by Emanuel Erlewein on Juni 23, 2018 in WOD-Post

Samstag 20180623 Emanuel Warm-Up Easy Row for 500 m Mobility Shoulder Mobility 3 rounds Banded Shoulder Pull 6-10 Kneeling KB Press single side 5KB Snatches plus 60m Waiters Walk Skill/Strength/etc. build to Max in 12 min – Jerk Rest 2-3 PARTNER WOD AMRAP 10 35 clean and jerks 70/55KG 80 / 64 cal row 150 [...]

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WOD – 20180622

Juni

Posted by Emanuel Erlewein on Juni 22, 2018 in WOD-Post

Freitag 20180622 Emanuel / Mira / Selina Warm-Up400 M run – easy – moderate – full speedMobility Posterior Stretch Session Anterior Stretch Session Squat Controlled Movement Skill/Strength/etc.8rm + 1×8@90– Back SquatWOD AFAP 9 bodyweight OHS 21 / 16 cal row 21 t2b 6 bodyweight OHS 15/12 cal row 15 t2b 3 bodyweight OHS 9 / [...]

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Juni

WOD – 20180621

Posted by Emanuel Erlewein on Juni 21, 2018 in WOD-Post

Strength Complex: Hang Snatch + Snatch Balance First 2-3x Rounds of the complex with the empty Barbell. Then: 7 rounds every 90-120 seconds WOD TC 6 Minutes – 2 Rounds 20 Wall Balls 15 Burpee Box Jumps Over 10 Dumbell Snatches 22,5/15kg [...]

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Juni

WOD – 20180620

Posted by Emanuel Erlewein on Juni 20, 2018 in WOD-Post

Strength Skill: Kettlebell Swing + Clean + Snatch (technique, moderate weight) 3 Rounds AMRAP 2: 1 1-Arm KB Swing (left) 1 KB Clean (left) 1 KB Snatch (left) 1 1-Arm KB Swing (right) 1 KB Clean (right) 1 KB Snatch (right) *KB cannot touch the ground! Rest 1min WOD AMRAP 20 400m Run 400m Row [...]

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Juni

WOD – 20180619

Posted by Emanuel Erlewein on Juni 19, 2018 in WOD-Post

Strength Single Arm DB OHS EMOM 10 5 L/R Scaled: KB OHS WOD 30-24-18-12-6 Alt. DB Clean & Jerk @22.5/15kg Burpees to Target [...]

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WOD – 20180629

WOD – 20180628

WOD – 20180627

WOD – 20180626

WOD – 20180625

WOD – 20180623

WOD – 20180622

WOD – 20180621

WOD – 20180620

WOD – 20180619

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