WOD 13012023
at WOD - by queironcrossfit
FRIDAY TEAMS 3 Rounds: 80CalSki* 30m Worm Lunges * 1 work, 3 holding the Worm
12
ene2023
FRIDAY TEAMS 3 Rounds: 80CalSki* 30m Worm Lunges * 1 work, 3 holding the Worm
A. WEIGHTLIFTING: Power Clean EMOM 15′ x 1 @65%+ B. AMRAP 12′: 3-6-9-12-etc Power Clean (85/60kg) Chest to Bar Burpee Box Jump Over
A. STRENGTH: Back Squat 5×6@78% B. 2-3 Rounds: 6-8 Calves to Mid Squat (1+2) 6-8/side Lunge to Bosu 45″ Hollow Hold
Endurance EMOM 20′: 1) 12-20 Cal Row 2) 12-20 Cal Ski 3) 12-20 Cal AB 4) REST
4 Sets of 6′ On : 2′ Off A1. Every 2′ for 6′: 20 Wall balls 10 Stiff Legged Sit ups Row for calories in the remaining time A2. AMRAP: 4 Shuttle runs (1 = 15m) 20m DB front rack lunges (2 x 22.5/15kg) 4 Shuttle runs 2 Rope climbs
8 Sets of 3′ On : 2′ Off (alt) A1. 20/15 Cal AB bike + AMRAP in the remaining time 8 DB Hang C&J ( 22.5/15kg ) 8 Box facing burpees A2. 10 DB box step overs (2 x 22.5/15kg) 35 Double-unders 10 HSPU
A. STAMINA: Strict Pull Ups 3 x Max Reps B. 5 Rounds: 16 Vups 12 Chest to Bar 8 Front Squat (60/40kg)
A. WEIGHTLIFTING: Power Snatch EMOM 15′: 1 @65%+ B.AMRAP 8′: 3 Wall walks 6 Snatch (42.5/30kg) 12 Box jump overs
AMRAP 30′: 2000m AB Bike 20 Air squats 10 Push-ups 1000m SkiErg / Row (alternate) 20 Air squats 10 Push-ups
FRIDAY TEAMS AMRAP 20′: 400m Run 10 Worm C&J 2 Rope Climb each
Utilizamos cookies propias y de terceros para realizar el análisis de la navegación de los usuarios y mejorar nuestros servicios. Si continúa navegando, consideramos que acepta su uso. Puede obtener más información, o bien conocer cómo cambiar la configuración aquí
The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.