WOD 14092018
at WOD - by queironcrossfit
A. SKILLS: Rope Climb B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)
13
sep2018
September 2018
2018
WOD 13092018
at WOD - by queironcrossfit
A. STRENGTH: Clean & Jerk EMOM 12’: 1 Rep @65%+ B. For Time: 30 Squat Clean & Jerk (70/50kg)* * Every 2’, perform: 10 Hollow Rocks 10 Back Extensions
12
sep2018
WOD 12092018
at WOD - by queironcrossfit
For Time: 150 Cal Assault Bike 300 Double Unders 4500m Run
11
sep2018
WOD 11092018
at WOD - by queironcrossfit
A. STRENGTH: Ring Dips 7-7-7-7-7 B. 3 Rounds: 800m Run 20 Ring Dips
10
sep2018
WOD 10092018
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-5-5-5 B. EMOM 8’: 1) Box Step Up x 5/side @AHAFA 2) Plank Hold 40-50”
09
sep2018
WOD 07092018
at WOD - by queironcrossfit
“FRIDAY TEAMS” AMRAP 20’: 120 Cal Row 100 Push Ups 80m Firefighter Carry 60” Synchro Accumulated Hollow Hold
06
sep2018
WOD 06092018
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 6-6-6-6-6 B. 4 Rounds for Quality: Reverse Walking Lunges x 6/side Strict Toes to Bar x 7-10
05
sep2018
WOD 05092018
at WOD - by queironcrossfit
A. SKILLS: Front/Back Levers B. For Time: 21/18/15/12/9/6/3: Kb SDHP (32/24kg) V-Ups
04
sep2018
WOD 04092018
at WOD - by queironcrossfit
A. STRENGTH: Push Press 3-3-3-3-3 B. E2MOM 12’: 36 Double Unders 12 Db Snatch (alternating) 9 Burpee Box Jump Over
03
sep2018
WOD 03092018
at WOD - by queironcrossfit
“HOLBROOK” 10 Rounds for Time: 5 Thrusters (52’5/37’5kg) 10 Pull Ups 100m Sprint 1’ Rest
02
sep2018
septiembre 2018