CrossFit P9, Sexta da Maldade

Sexta feira - 14.12.18

WOD 

Part A :
10' EMOM of : 
    • 16 Goblet Squats ( 24/16 kg )
    • 12 Burpees
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 Toes to Bar
     • 30 Wall Balls ( 20/14 Lbs )

Part c :
For Time ( 15’ Time Cap ) of : 
    • 800m Run
    • 80 Burpees to Sumo DeadLift High Pulls
    • 400m Run
   

AMRAP = As Many Rounds As Possible 

EMOM = Every Minute on the Minute 
 

CrossFit P9, Sexta da Maldade

Sexta feira - 07.12.18

WOD 

Part A :
8' EMOM of : 
    • 25 Air Squats
    • 20 Russian Kettlebell Swings ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 20 Kettlebell Front Squats ( 24/16 Kg )
     • 40 Double Kettlebell Russian Swings

Part c :
5 Rounds For Time ( 12’ Time Cap ) of : 
    • 10 Bar Muscle Ups
    • 100m Farm Walk ( 24/16 Kg )
    • 10 Wall Climbers
   

Sexta da Maldade

Sexta feira - 30.11.18

Part A :
12' EMOM of : 
    • 50 Double Unders
    • 15/12 Cal Bike/Row
    • 15 Box Jumps
    • 15 Kettlebell Push Presses ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 HandStand Push Ups
     • 30 Box Jump Overs

 Part C:
For Time ( 10’ Time Cap ) of : 
     • Double Kettlebell “DT” ( 24/16 Kg )