WOD 13072021
at WOD - by queironcrossfit
“Endurance” 4 Sets of 5’ ON : 3’ OFF (alt) A1. EMOM 5’: 15/12 Cal Row + 8 Burpee over the rower A2. EMOM 5’: 10/7 Cal AB + 10 Thrusters (30/20kg)
13
jul2021
July 2021
2021
WOD 13072021
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 6-6-6-6-6 @78%+ B. 3-4 Rounds: 12 BB Biceps Curl 12 Triceps Extension 12 Good Morning
12
jul2021
WOD 12072021
at WOD - by queironcrossfit
6 Rounds: 300m Run 8 Devil Press (2×22’5/15kg) 8 DB Box Step Up 8 C2B
11
jul2021
WOD 09072021
at WOD - by queironcrossfit
“ENDURANCE” Tabata This (Rest 3’): – Assault Bike – Shuttle Run – Ski Erg – Burpees
08
jul2021
WOD 08072021
at WOD - by queironcrossfit
A. STRENGTH: Chin Ups 5-5-5-5-5 B. EMOM 16’: B1. 18-15 Cal Row B2. 10 C2B / HSPU (Alternating)
07
jul2021
WOD 07072021
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 6-6-6-6-6 @78%+ B. EMOM 8’: B1. Good Morning x 15 (20/15kg) B2. L-Sit x 20-30”
06
jul2021
WOD 06072021
at WOD - by queironcrossfit
CHUPINAZO’s WOD 1’ Arch Hold 200m Run 3 Ring Muscle Up 4 WallClimbs 5 Kb SDHP (32/24) 6 Toes To Bar 7 Burpee Box Jump Over 8 Db Clusters (alt) (25/17’5) 9 Strict Pull Ups 10 Kb Rack Position + Db Overhead Lunges (each leg)
05
jul2021
WOD 05072021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: 3 Position Snatch Every 2’ x 7: 1+1+1@65%+ B. 6 Rounds: 4 Squat Snatch (70/50) 8 Box Jump 24 Push Ups
04
jul2021
WOD 02072021
at WOD - by queironcrossfit
“FRIDAY TEAMS” For Time:* 100 wallball 75 box jump over 50 power clean (60/40) 25 bar mu * Every 3’: 20m each wheelbarrow Walk
01
jul2021
June 2021
WOD 01072021
at WOD - by queironcrossfit
A. SKILLS: HSPU B. AMRAP 15’: 300m Row 20 Toes to Bar 10 HSPU
30
jun2021
junio 2021