News – Seite 242 – CrossFit Kampfgeist

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 – 20190307

März

Posted by Emanuel Erlewein on März 07, 2019 in Row-Ergo WoD

Short 5000m with rate changes every 1000m: 26-24-22-24-26 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm. Medium 2 x [...]

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SKI-WOD – 20190307

März

Posted by Emanuel Erlewein on März 07, 2019 in Ski-Ergo WoD

Short 20 minutes with bursts Ski a single 20 minute piece at a consistent pace. Every four minutes, ski ten strokes hard and then return to your previous pace. Medium 30 minute time trial Ski a 30 minute time trial, going for your personal best. Long 4 x 15 min / 4 min easy Ski [...]

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WOD – 20190307

März

Posted by Emanuel Erlewein on März 07, 2019 in WOD-Post

Donnerstag 20190307 Dom Warm-Up 2 Rounds Row 375m 10 Single Arm DB Deadlifts e/s 10 Single Arm DB OH Lunges e/s 15 Glute Bridges Skill / Strength 7-5-5-3-3-3 Deadlift – Rest 90 seconds between sets WOD 21-15-9 for time: Hang Snatch @30/45 Overhead Squats [...]

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ROW-WOD – 20190306

März

Posted by Emanuel Erlewein on März 06, 2019 in Row-Ergo WoD

Short 2 x 10 min short intervals Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure. Medium 5 x 6 min / 2 min easy Row five [...]

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SKI-WOD – 20190306

März

Posted by Emanuel Erlewein on März 06, 2019 in Ski-Ergo WoD

Short 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Ski five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of easy skiing in between each piece. Medium 6 x 3 min / 3 min easy Ski six 3 minute pieces. [...]

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WOD – 20190306

März

Posted by Emanuel Erlewein on März 06, 2019 in WOD-Post

Mittwoch 20190306 Saskia / Philo / Emanuel Warm-Up 2 rounds – 50 SU – 10 KB Swings – 10 Air squats – 10 walk outs Skill / Strength EMOM10 – 45 sec dead hang – 45 sec max effort ring rows WOD Filthy Fifty [...]

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WOD – 20190309

ROW-WOD – 20190308

SKI-WOD – 20190308

WOD – 20190308

ROW-WOD – 20190307

SKI-WOD – 20190307

WOD – 20190307

ROW-WOD – 20190306

SKI-WOD – 20190306

WOD – 20190306

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