WOD 15112019
at WOD - by queironcrossfit
A. EMOM 20’: 1) Handstand Hold 30-40” 2) Bottom of the Rings Hold 30-40” 3) L-sit Hold 20-30” 4) Top of the Rings Hold 30-40” B. Death by Burpee Pull Up
14
nov2019
November 2019
2019
WOD 14112019
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In a 20’ window, reach a H2 Then, 1 x AMAP @85%+ B. EMOM 8’: 1) Kb Single Leg Deadlift x 12 2) Goblet Bulgarian Squat x 12
13
nov2019
WOD 13112019
at WOD - by queironcrossfit
3 Rounds for time: 400m Run 30 Wallball Shots 2 Rope Climb 10 Burpee Box Jump
12
nov2019
WOD 12112019
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 6-6-6-6-6 B. 4 Rounds for Quality: 6-8 Double Db Arnold Press 6-8 Kb Row/each arm 7-10 Strict Toes to Bar
11
nov2019
WOD 11112019
at WOD - by queironcrossfit
A. STRENGTH: Power Clean Every 75” x 12: 2 @65%+ B. AMRAP 9’: 3-6-9-12-15… Power Clean (70/50kg) 1-2-3-4-5… Wall Climb
10
nov2019
OPEN GAMES 20.5
at WOD - by queironcrossfit
For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots (9/7kg) Time cap: 20 minutes
08
nov2019
WOD 07102019
at WOD - by queironcrossfit
”THURSDAY’s TEAMS” For time: 30 synchro Toes to Bar 30 back squats (90/65kg) 30 push presses (60/40kg) 30 box jump-overs (90/70cm)
06
nov2019
WOD 06102019
at WOD - by queironcrossfit
A. STRENGTH: Hang Power Snatch + Hang Snatch Every 75” x 12: 1+1 @65%+ B. AMRAP 7’: 6 Hang Power Snatch (50/35kg) 12 Burpees over the Bar
05
nov2019
WOD 05102019
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. Tabata This: Pull Ups Push Ups Sit Ups Arch Hold
04
nov2019
WOD 04102019
at WOD - by queironcrossfit
A. STRENGTH: Back Squat In a 20’ window, reach a H2 Then, 1 x AMAP @85% of H2 B. 3-4 Rounds for Quality: 15 Kb Swing (32/24kg) 5 High Box Jump from Sit position
03
nov2019
noviembre 2019