WOD 24052018
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 3-3-3-3-3 B. 4 Rounds for quality: 10 Hollow Rocks 15 Good Morning (20/15kg) 20m Broad Jumps
23
may2018
May 2018
2018
WOD 23052018
at WOD - by queironcrossfit
A. SKILLS: Kb Snatch B. 4 Rounds for max Reps: 1’ Kb Snatch (left) @24/16kg 1’ Kb Snatch (right) 1’ Shuttle Run 1’ Rest
23
may2018
WOD 22052018
at WOD - by queironcrossfit
A. STRENGTH: Squat Snatch EMOM 15’ x 1 rep @65%+ B. For Time: 10-8-6 Squat Snatch (65/40kg) 12-16-20 Toes to Bar
21
may2018
WOD 21052018
at WOD - by queironcrossfit
A. STRENGTH: Wide Grip Pull Ups 7-7-7-7-7 B. For Time: 60/45 Cal Assault Bike 30 Pull Ups 15 Burpee Box Jump 30 Pull Ups 60/45 Cal Assault Bike
20
may2018
WOD 18052018
at WOD - by queironcrossfit
A. STRENGTH: Push Jerk + Split Jerk 12 x (1+1) @65%+ Every 90” B. Core: 3-4 rounds B1. Hollow rocks – 10 reps B2. V-snap ups – 10 reps B3. V-snap ups (bent knees) – 10 reps B4. Hollow hold – 10 seconds B5. Rest 60 seconds
17
may2018
WOD 17052018
at WOD - by queironcrossfit
2 Rounds alternating of: A1. AMRAP 6’: 6 Burpees 9 Box Jump Over 12 Wallball Shots Rest 4’ A2. AMRAP 6’: 6 Db Snatch/each arm (50/35lbs) 9 Chest to Bar 12 Cal Asaault Bike
16
may2018
WOD 16052018
at WOD - by queironcrossfit
A. SKILLS: Rope Climb B. 6 Rounds for time: 200m Run 3 Rope climbs 40m Farmer Carry
15
may2018
WOD 15052018
at WOD - by queironcrossfit
A. STRENGTH: Zercher Squat 5-5-5-5-5 B. AMRAP 12’: Back Racked Walking Lunges x 5/side 15 Box Jumps (90/60cm) 20 Hollow Rocks
14
may2018
WOD 14052018
at WOD - by queironcrossfit
EMOM 25’ 1) 15/8 Cal Assault Bike 2) 30/40” Burpees 3) 18/12 Cal Row 4) 30/50 Double Unders 5) Rest
13
may2018
WOD 11052018
at WOD - by queironcrossfit
“COACH PECHOS’ B’DAY” For time: 1. Squat snatch@BW 2. 20m D.U. 3. Lunges front rack each leg@BW 4. Ring MU 5. Power Clean@BW 6. TTB 7. Deadlift @BW 8. Strict HSPU 9. Back squat@BW 10. m handstand walk
10
may2018
mayo 2018