April 2016
WOD 22042016

WOD 22042016

at WOD - by queironcrossfit

A. STRENGTH: Back Squat 20′ to reach 2RM   B. AMRAP 9′: 1 WallClimb 3 Back Squats @70% of A 5 Burpee Box Jump   * Every Round, add 1Rep to each exercise    

22

abr
2016
WOD 21042016

WOD 21042016

at WOD - by queironcrossfit

A. SKILLS: Muscle Up   B. AMRAP 15′: 2 Muscle Ups 4 Strict HSPU 8 Kb Swing (32/24kg)    

20

abr
2016
WOD 20042016

WOD 20042016

at WOD - by queironcrossfit

Snatch Balance 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1    

19

abr
2016

WOD 19042016

at WOD - by queironcrossfit

“FIGHT GONE BAD”   3 Rounds For Max Reps: 1′ WallBall Shots 1′ Sumo Deadlift High Pull (35/20kg) 1′ Box Jumps 1′ Push Press 1′ Cal Row 1′ Rest    

19

abr
2016
WOD 18042016

WOD 18042016

at WOD - by queironcrossfit

A. 10 Rounds 30″ ON : 30″ OFF Even: Elbows Blocked, Ring Dip Hold Odd: Bottom of the Ring Dip Hold   B. 6 Rounds for time: 50 Squats 30 Sit Ups 15 Ring Dips  

17

abr
2016
WOD 14042016

WOD 14042016

at WOD - by queironcrossfit

A. STRENGTH: Shoulder Press 8-8-8-8-8   B. For Time: 50 Kb Swing (32/24kg) 50 WallBall Shots 150 Double Unders 50 Shoulder to Overhead (50/37’5kg)      

13

abr
2016
WOD 13042016

WOD 13042016

at WOD - by queironcrossfit

A. STRENGTH: Front Squat 5-5-5-5-5+   B. 16 Rounds of 40″ On : 40″ Off Even- Max Reps Front Racked Walking Lunges @50-60% of A Odd- Max Burpees  

12

abr
2016
WOD 12042016

WOD 12042016

at WOD - by queironcrossfit

A. 10 Rounds of 30″ On : 30″ Off Even: Handstand Hold Odd: Chin Up Hold   B. AMRAP 14′: 400m Run 10 Deficit HSPU 20 Pull Ups      

11

abr
2016

WOD 11042016

at WOD - by queironcrossfit

A. STRENGTH: OHS 5-5-3-3-3-1-1-1   B. For Time: 21/15/9 Toes to Bar OHS (70/45kg)  

11

abr
2016

abril 2016

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