WOD 22092022
at WOD - by queironcrossfit
A. STRENGTH: RingDips 5×4 B. AMRAP 12′: 15 Ring Dips 12 CTB 9 Thrusters (50/35)
21
sep2022
September 2022
2022
WOD 21092022
at WOD - by queironcrossfit
AMRAP 20′: 20 Cal Ski Erg 10 Devil Press (2×22’5/15) 50 Double Unders
20
sep2022
WOD 20092022
at WOD - by queironcrossfit
STRONG DAY EMOM 20′: 1- Yoke Carry 10m (heavy) 2- Sled Pull 10m (heavy) 3- SB Bear Hug 50-60″ 4- Rest
19
sep2022
WOD 16092022
at WOD - by queironcrossfit
ENDURANCE: A1. EMOM 8′: 40″ Cal Assault bike 20″ Rest Rest 3′ before A2 A2. EMOM 8′: 40″ Row for calories 20″ Rest Rest 3′ before A3 A3. EMOM 8′: 40″ SkiErg for calories 20″ Rest
15
sep2022
WOD 15092022
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5 x 4 @82%+ B. 3 Rounds: Birddog row: 8/side Cossak squat 8/side Chin up knees to elbows: 8
14
sep2022
WOD 13092022
at WOD - by queironcrossfit
3 Rounds: 30/22 Cal Row 21 Box Jump Over 15m HS Walk 12 Double Db Lunges (22’5/15kg)
12
sep2022
WOD 09092022
at WOD - by queironcrossfit
2 Sets of 6 intervals, alternating A1/A2 A1. 60″ AMRAP 8 KB Clean and jerks (24/16kg) Ski for calories in the remaining time Rest 30″ A2. 60″ AMRAP 7 Burpee box jump overs, 24/20″ Row for calories in the remaining time Rest 30″ Rest 3′ between Sets
08
sep2022
WOD 08092022
at WOD - by queironcrossfit
A. STRENGTH: Pull Up 5×4 B. 5 Rounds: 12/8 cal Assault bike 4 Slam Ball Squat 2 Rope climbs
07
sep2022
WOD 07092022
at WOD - by queironcrossfit
“KABUL 13″ 13 Rounds: 21 Body builders 21 push ups 21 DB Box Step Up (30/15) 21 Mountain Climbers (x4)
06
sep2022
WOD 05092022
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 5 x 4 @82%+ B. EMOM 12’: 1) Max BB biceps curl 2) Max Banded Triceps Ext 3) Max Dual Db Lateral Raises 4) Rest
04
sep2022
septiembre 2022