WOD 22092020
at WOD - by queironcrossfit
A. STRENGTH: HSPU Max deficit in 15’ B. Fastest Scenario: 4 HSPU 8 Kb Swing (32/24kg) 12 Ring Pull Ups
21
sep2020
September 2020
2020
WOD 21092020
at WOD - by queironcrossfit
A. AMRAP 8’: 20 Front Rack Lunges 15 Box Jump Over 10 Toesto Bar REST 4’ B. For time: Repeat
20
sep2020
WOD 18092020
at WOD - by queironcrossfit
A. STRENGTH:Press H4 in 20′, then AMAP@85% B. 11′ AMRAP: 15 KBS (24/16) 10 KB plank drags 5 HSPU
17
sep2020
WOD 17092020
at WOD - by queironcrossfit
A. ENDURANCE 2 Rounds: (1W:1R) 800m Run 600m Run 400m Run B. TABATA CORE
16
sep2020
WOD 16092020
at WOD - by queironcrossfit
STRONGMAN: AMRAP 20′ 4 SB over the shoulder 6 Weighted pull ups* 8 banded push ups * Buen día para usar el chaleco lastrado!!
15
sep2020
WOD 15092020
at WOD - by queironcrossfit
4 Rounds of: 4′ ON :2′ REST A1: 4′ AMRAP: 12/9 cal bike 24 DU 12 DB hang power C&J alt A2: 4′ AMRAP 12/9 cal ski 12 lateral DB burpees 12 DB snatch alt
14
sep2020
WOD 14092020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean&Jerk EMOM 12’: 1 @65%+ B. Fastest Scenario: 9 Deadlift (70/50kg) 7 Power Clean 5 Front Squat 3 Shoulder to Overhead
13
sep2020
WOD 11092020
at WOD - by queironcrossfit
“OPEN GAMES 17.5” 10 Rounds for Time: 9 Thrusters (95/65 lb) 35 Double-Unders
10
sep2020
WOD 10092020
at WOD - by queironcrossfit
A. STAMINA: Death by PullUps B. 3 Rounds: 20 KB SDHP (32/24kg) 15 Burpee over the Kb 10 Candlestick
09
sep2020
WOD 09092020
at WOD - by queironcrossfit
4 Sets of 4’ On : 3’ Rest Alternating A1-A2-A1-A2 A1. 400m Run Then, AMRAP 6 Push Ups 12 Air Squat A2. 30 Cal Then, AMRAP 12 Sit Ups 12 Reverse Lunges
08
sep2020
septiembre 2020