WOD 17042019
at WOD - by queironcrossfit
A. STRENGTH: Cluster Reach a Heavy 1 in 20’ B. 15/12/9 for time: Thrusters (60/40kg) Bar Facing Burpees Toes 2 Bar
16
abr2019
April 2019
2019
WOD 16042019
at WOD - by queironcrossfit
EMOM 24’: 1) Top of the Rings Hold 20-40” 2) Arch Hold 40” 3) Bottom or the Rings Hold 20-40” 4) Handstand Hold 40” 5) L-Sit Hold 20-40” 6) Rest. Nose Breathing
15
abr2019
WOD 15042019
at WOD - by queironcrossfit
“OPEN GAMES 13.3” AMRAP 12’: 150 Wallball Shots 90 Double Unders 30 Muscle Ups
14
abr2019
WOD 12042019
at WOD - by queironcrossfit
A. STRENGTH: Hang Squat Clean EMOM 12’ x 1 @65%+ B. AMRAP 8’: Buy in: 100 Bar facing Burpees Then, AMAP: Squat Clean (60/40kg)
12
abr2019
WOD 11042019
at WOD - by queironcrossfit
4 Rounds of 5’ ON : 3’ OFF Alternating: A1. Run 800-1200m A2. AMRAP: 1 Rope Climb 15 Air Squats 20m Bear Crawl
10
abr2019
WOD 10042019
at WOD - by queironcrossfit
A. STRENGTH: Strict Press In 20’, reach a Heavy 3 Then, 1 x AMAP @90% B. 4 Rounds: 8 Kb Row/side @AHAFA 30” Chin Up Hold
09
abr2019
WOD 09042019
at WOD - by queironcrossfit
A. SKILLS: Toes to Bar B. For time: 60 Cal Row 50 Wallball Shots 40 Toes to Bar 30 Burpee Box Jump 20 Slam Ball G2OH
08
abr2019
WOD 08042019
at WOD - by queironcrossfit
A. STAMINA: Kipping HSPU 3 x Max Reps B. AMRAP 12’: 4 Strict Ring Dips 8 kb Swing (32/24kg) 12 HSPU
07
abr2019
WOD 05042019
at WOD - by queironcrossfit
“FRIDAY TEAMS” * Teams of 4, working synchro by couples! For time: 50 Devil Press 50 Shoulder to Overhead (60/40kg) 50 Toes to Bar 50 Front Squat 50 Box Jumps 50 Thrusters
04
abr2019
WOD 04042019
at WOD - by queironcrossfit
A. STRENGTH: Squat Snatch EMOM 12’x 1 @65%+ B. AMRAP 8’: 1-2-3-4-5-6… Squat Snatch (80/55kg) 3-6-9-12-15-18… Bar Facing Burpees
03
abr2019
abril 2019