WOD 30072020
at WOD - by queironcrossfit
A. SKILLS: PISTOLS 3 Rounds: 6 Candlestick 10 Cossack Squat 15 Feet together squats B. AMRAP 10′: 30 Alt Pistols 20 Alt One Arm Kb Swing (32/24kg) 10 Box Jump Over
29
jul2020
July 2020
2020
WOD 29072020
at WOD - by queironcrossfit
EMOM 30′: 1) 10-20 Burpees 2) 30-60 Double Unders 3) 15-25 V-ups 4) 200m Run 5) Nose Breathing
28
jul2020
WOD 18072020
at WOD - by queironcrossfit
A. STRENGTH: Deadlift H6 in 20′ then, 1 x AMAP @85% B. 3-4 Rounds: Lateral WB Shot 10/side Tempo Squat TEMPO (3030) x 10
17
jul2020
WOD 17072020
at WOD - by queironcrossfit
A. STRENGTH: Strict HSPU 3 x Max Reps B. For time: 20-15-10-5 HSPU Kb Swing (32/24)
16
jul2020
WOD 16072020
at WOD - by queironcrossfit
2 Sets of A1-A2 (Rest 3′) A1. 2 Rounds: 60″ Run for distance 30″ Rest 60″ AMRAP: 4 Burpee over the DB 6 DB Ground2OH (22’5/15×2) 30″ Rest A2. 2 Rounds: 60″ Run for distance 30″ Rest 60″ AMRAP: 6 DB Front Squat 4 Chest to Bar 30″ Rest
15
jul2020
WOD 14072020
at WOD - by queironcrossfit
A. STRENGTH: OHS 20′ to reach H6 B. For time: 50 Calories row 40 Wall ball 30 box jump over 20 OH Squat (80% of A) 10/arm Ring row to target
13
jul2020
WOD 13072020
at WOD - by queironcrossfit
A. STRENGTH: Power Clean + Hang Clean Every 75″ x 12: 1+1 @60%+ B. AMRAP 8′: 5 Hang Squat Clean (60/40) 10 Toes to Bar 200m Run
12
jul2020
June 2020
HOME WOD 23062020
at WOD - by queironcrossfit
3 Rounds: 100 Jumping Jacks 50 Thrusters 50 Knee Tucks
22
jun2020
HOME WOD 14062020
at WOD - by queironcrossfit
A. STRENGTH: Tempo Press TEMPO (10/1/10/1) 5 x 10 B. 4 Sets of 2′ ON : 1′ OFF 10 Push Jerk 20 Air Squats
14
jun2020
WOD 11062020
at WOD - by queironcrossfit
A. STRENGTH: Table Row 10-10-10-10-19 B. 10 Rounds: 5 Table Row 10 Push Ups 15 Sit Ups 20 Jumping Jacks
10
jun2020
junio 2020