WOD 02122020
at WOD - by queironcrossfit
For Time: (by couples) 150 Box Jump 120 Cal 90 Toes to Bar 60 WallBall Shots 30 Devil Press (2×22’5/15)
01
dic2020
December 2020
2020
November 2020
WOD 01122020
at WOD - by queironcrossfit
RM – BACK SQUAT
30
nov2020
WOD 30112020
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. AMRAP 12′ 20 DB Snatch (alt) 10 Pull Ups 10 Mountain Climbers
29
nov2020
WOD 27112020
at WOD - by queironcrossfit
For total time: 3 rounds of: 10 snatches (43/29kg) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
26
nov2020
WOD 26112020
at WOD - by queironcrossfit
ENDURANCE 3 Rounds of: 7 sets x 45”on:15”off 3’ Rest b/ Rounds
25
nov2020
WOD 25112020
at WOD - by queironcrossfit
A. STAMINA: HSPU A1. Max HSPU in 30” A2. 4 rounds of 30% of A), rest 1’ B. 21/15/9 Ring Dips Push Ups V-ups
24
nov2020
WOD 24112020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Squat Clean 12 x 2@65%, Every 90” B. AMRAP 11′: 400M Run 10 squat clean (50/35)
23
nov2020
WOD 23112020
at WOD - by queironcrossfit
A. STRENGTH: Deadlift H2 in 15′ then, 1xAMAP@85%A B. EMOM 9′: 1) 8-12 banded russian KBS 2) 8-12/side KB side bends 3) 8-12 side KB row
22
nov2020
WOD 20112020
at WOD - by queironcrossfit
5 SETS of 3′ on: 2′ off A1-A2-A3-A2-A1, A1: 20 DB snatch alt, remaining time Cal A2: 10 DB box step over, remaining time Vups A3: 10 Devil press/side, remaining time Superman
19
nov2020
WOD 19112020
at WOD - by queironcrossfit
A) STRONGMAN: Medley Carry max meters in 7’ B) 18′ EMOM: (40”:20”) – SB over shoulder – Russian 2kb swing – 2kb Push press
18
nov2020
noviembre 2020