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

Samstag 20190427 Emanuel Warm-Up2 Round of – 100 M Run – 10 KB Bench Press – 100 M Row – 10 Beat Swings – 100 M SkiErg – 10 DU – 10 Sit Ups WoD 4 Rounds – EMOM + 10 Sec – Max KB Bench Press @16/12 KG – Max Meters on Rower – [...]

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

Freitag 20190426 Emanuel / Saskia Warm-Up2 rounds– 400m run– 10 KB Swings– 10 banded good mornings – 10 KB strict press e/s– 10 banded passthroughs– 1 lane inchworm Strength / SkillDB Push Jerk – one arm– Technique skill training – 6×3 e/s increase weight only if movements stays stable WoD18min 40sec on, 20sec off – [...]

Posted by CrossFit Kampfgeist Team on Apr. 25, 2019 in WOD-Post

Donnerstag 20190425 Julian Warm-Up5 min DU / TU Practice2 rds– 10/8 cal row – 5 Russian-Twists @8/12– 5 Hollow-Rocks + 5 Superman-Rocks– 10 Beatswings– 5 Hanging-Leg-Raises w/out Shoulder– 5 Front-Lever-Pushes Mobility2 rds– 60 sec Seated Forward-Fold– 15 Pass-Throughs SkillT2B4 rds Intermediate: – 5 Standing Banded-Beatswings w/ stick – 5 Box-Beatswings – 5 Beatswings to Straight [...]

Posted by Emanuel Erlewein on Apr. 24, 2019 in WOD-Post

Mittwoch 20190424 Philo Warm-Up 3 Rounds 10 Goblet Squat 10 American Swing 10 Windmills 10 close grip OHS Strength / Skill Warmup / Technique OHS EMOM 10 10 OHS @ < 50% Warmup / Technique row WoD 5k Row Mobility 1 Min. Couch Stretch left  1 Min. Pigeon Stretch left 1 Min. Frog Stretch 1 [...]