WOD 08012020
at WOD - by queironcrossfit
“BARBARA” 5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
07
ene2020
January 2020
2020
WOD 07012020
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In a 20’ window, reach a H6 then, 1 x AMAP @85%+ B. EMOM 9’: 1) Good Morning (20/15kg) 2) High Box Jumps 3) Hollow Hold
06
ene2020
WOD 03012020
at WOD - by queironcrossfit
“FRIDAY TEAMS” For time: (teams of 3) 150 Box Jump 120 Cal Assault Bike 90 Toes to Bar 60 Devil Press (2 x 22’5/15kg) 30 Wall Climb 15 Bar Muscle Ups
02
ene2020
WOD 02012020
at WOD - by queironcrossfit
STRENGTH: Power Snatch Every 75”: 12 x 1.1@65%+ B. AMRAP 9’: 5 Power Snatch (60/45kg) 15 Wallball Shots 30 Double Unders
01
ene2020
December 2019
WOD 30122019
at WOD - by queironcrossfit
“FRAN” For time: 21/15/9 Thrusters (43/29kg) Pull Ups
29
dic2019
WOD 27122019
at WOD - by queironcrossfit
1RM – Front Squat
26
dic2019
WOD 26122019
at WOD - by queironcrossfit
3 Sets of 4 x 2’30” ON : 30” OFF 3’ Rest between Sets Run Row Assault Bike
25
dic2019
WOD 23122019
at WOD - by queironcrossfit
A. STRENGTH: Split Jerk Every 75”: 9 x 2@65%+ B. 8 Rounds for time: 12 Deadlift (50/35kg) 9 Hang Power Clean 6 Shoulder to Overhead
22
dic2019
WOD 20122019
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. For time: 100m Handstand Walk* * Every 3’, starting in 00:00 20m Farmer Carry 20m Bear Hug Carry
19
dic2019
WOD 19122019
at WOD - by queironcrossfit
“KELLY” 5 Rounds: 400m Run 30 Box Jumps 30 Wallball Shots
18
dic2019
diciembre 2019