WOD 18072018
at WOD - by queironcrossfit
A. SKILL: Muscle Up B. 3 Rounds: 7 Muscle Ups 50 Wallball Shots
17
jul2018
July 2018
2018
WOD 17072018
at WOD - by queironcrossfit
2 Sets of 3 Intervals 3’ On : 3’ Off AMRAP: 6 Hang Power Clean (50/35kg) 6 Shoulder to Overhead 6 Bar Facing Burpees 5’ Rest between Sets
16
jul2018
WOD 16072018
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 8-8-8-8-8 B. 3-4 Rounds for quality: 8 Kb Single Leg Deadlift 8 Strict Toes to Bar 8 Kb Single Arm Row
16
jul2018
WOD 05072018
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 8-8-8-8-8 @72%+ B. Tabata This: B1. Alternating V-ups B2. Bulgarian Split Squats B3. Arch Hold
04
jul2018
WOD 04072018
at WOD - by queironcrossfit
3 x 10’ Fartlek (1’ Hard Effort : 1’ Recovery) Row Assault Bike Run
03
jul2018
WOD 03072018
at WOD - by queironcrossfit
A. STRENGTH: Pull Up 5-5-3-3-3-1-1-1 B. 6 Sets of 1’ On : 1’ Off AMRAP 15 Pull Ups (or Max 30”) Max Wallball Shots
02
jul2018
WOD 02072018
at WOD - by queironcrossfit
A. SKILLS: Jerk Balance 3-3-3-3-3 B. AMRAP 9’: 5 Push Jerk (50/35kg) 10 Deadlift 20 Box Jumps
01
jul2018
June 2018
WOD 29062018
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. EMOM 9’: 1) Front Rack Kb Walk – 20m 2) Db Rox – 8reps/side 3) Hollow Hold – 30”/40”
28
jun2018
WOD 28062018
at WOD - by queironcrossfit
A. EFFICIENCY: Power Snatch 10-10-10-10 B. For time: 8-6-4-2 Wall Climbs 16-12-8-4 Power Snatch (60/40kg)
27
jun2018
WOD 27062018
at WOD - by queironcrossfit
“HELEN” 3 Rounds: 400m Run 21 Kb Swing 12 Pull Ups
26
jun2018
junio 2018