CrossFit P9, Sexta da Maldade

Sexta feira - 09.11.18

WOD 

Part A:
For Time of (8' Time Cap) : 
   10 Rounds of “Cindy”
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats
   
Part B (Em Duplas):
10' AMRAP of : 
    • 14 Push Presses ( 115/85 Lbs )
    • 16 Double Kettlebell Swings  ( 24/16 Kg )
    • 20 Jumping Lunges
   

 Part C:
4 Rounds For Time of : 
     • 20 Shoulder To OverHead ( 135/95 Lbs )
     • 20 Sumo Deadlift High Pulls
 
AMRAP = As Many Rounds As Possible 
 

CrossFit P9, Performance P9

Sábado - 27.10.18

WOD  (Team of 4)


For Time ( 8’ Time Cap ) of:

• 120 Cal Row/Bike
• 100 Touching Toes on Plank
• 100 Sit Ups
• 200 Jumping Jacks

For Time ( 8’ Time Cap ) of:

• 120 Shoulder to OverHead
• 240 Lateral Hip Raises
• 240 Twist Abs ( 35/25 Lbs )
• 400 Double Unders

For Time ( 8’ Time Cap ) of:

• 240 Knees to Elbows
• 120 Plank to Elbows
• 80 Atomic Sit Ups
• 160 Jumping Lunges