WOD 07052019
at WOD - by queironcrossfit
3 Rounds of 8’ Cardio : 4’ AMRAP CARDIO: rotate Row/AB/Run AMRAP: 5 Pull Ups 10 Sit Ups 15 Air Squats
06
may2019
May 2019
2019
WOD 06052019
at WOD - by queironcrossfit
A. STAMINA: Power Clean 4 x 10 TnG B. 3 Rounds: 15 Power Clean (60/40kg) 15 Burpees Facing the Bar
05
may2019
WOD 03052019
at WOD - by queironcrossfit
“FRIDAY TEAMS” AMRAP 9′: 10 Cal Assault Bike 10 Burpee Box Jump Over 10 Wallball Shots 3 Slam Ball G2OH (50/40kg) REST 2′ Then: 1′ Max Meters Prowler Push 1′ Max DB Snatch (22’5/15kg) 1′ Max Double Unders 1′ Max DB Hang Clean&Jerk
02
may2019
WOD 02052019
at WOD - by queironcrossfit
A. EMOM 8’: 1) Ring Dips 7-15 2) Heavy SDHP 3 B. AMRAP 10’: 10 Push Ups 15 Kb SDHP (32/24 kg) 20 Goblet Squat
01
may2019
April 2019
WOD 30042019
at WOD - by queironcrossfit
“Amanda” For time: 9/7/5 Muscle Up Squat Snatch (62/43kg)
29
abr2019
WOD 29042019
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In 20’, reach a Heavy 3 Then, 1 x AMAP @85-90% of A B. EMOM 8’: 1) 3-5 Hamstrings Nordic Curls 2) 7-10 Strict T2B
28
abr2019
WOD 26042019
at WOD - by queironcrossfit
2 Sets of: 4 x 400m (3’ Rest) 1 Set Running 1 Ser Rowing
25
abr2019
WOD 25042019
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In 20’ Window, Reach a Heavy 3 then, 1 x AMAP @85-90% of H3 B. 3 Rounds: 1 V-up Circuit 60” Wall Seated Hold
24
abr2019
WOD 24042019
at WOD - by queironcrossfit
For time: 50 Db Snatch (22’5/15kg) 400m Run 30 Box Jump Over 20 Bar Muscle Up 30 Box Jump Over 400m Run 50 Db Snatch
23
abr2019
WOD 23042019
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch + OHS Every 75” x 12: 1+2 @65%+ B. 3 Rounds: 20 Hollow Rocks 10 OHS (80/55kg) 50 Double Unders
23
abr2019
abril 2019