Sexta da Maldade, CrossFit P9

Sexta feira - 21.09.18

WOD 

Part A (Individual):
For Time of (8' Time Cap) : 
    50-40-30-20-10
     • Double Unders
     • Sit Ups
   
Part B (Em Duplas):
10' AMRAP of : 
    • 12 Thrusters ( 115 / 85 Lbs )
    • 22 Chest to Bar  
    • 22 Wall Balls (20 / 14 Lbs) 
    • 12 Sumo DeadLift High Pulls 

 Part C:
10’ Emom of : 
     • 12 Front Rack Lunges ( 115 / 75 Lbs )
     • 18 Push Ups
 

EMOM = Every Minute On The Minute
AMRAP = As Many Rounds As Possible 
 

Sexta da Maldade

Sexta feira - 14.09.18

WOD (In Team of 2)

Part A:
Every 2' For 5 Sets of:
     • 200m Run ( together ) + 10 Burpees ( 5 each)

Part B:
10' AMRAP of : 
     • 30 Front Squats ( 115 / 75 Lbs )
     • 30 Front Rack Lunges  
     • 30 Sumo DeadLift High Pulls 

 Part C:
For Time (10' Time Cap) : 
     • 80 Snatches ( 115 / 75 Lbs )
     • 60 Thrusters
     • 40 OverHead Squats
     • 20 Clapping Hands Partner Push Ups