CrossFit P9

WOD: Segunda Feira - 18.05.15

Mobilidade
Ombro

Strength
4 x 12 of Bent-Over Row @ 85% of BW

WOD
“Burpee Exam”

Rx:
 ‣ 3’ EMOM of:
     • 10 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 14 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 18 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 22 Burpees

Intermediate:
 ‣ 3’ EMOM of:
     • 8 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 12 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 16 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 20 Burpees


BW = Body Weight
EMOM = Every Minute on the Minute

Rx+:
 ‣ 3’ EMOM of:
     • 12 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 16 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 20 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 24 Burpees

Scaled:
 ‣ 3’ EMOM of:
     • 6 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 8 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 10 Burpees
 ‣ 2’ Rest
 ‣ 3’ EMOM of:
     • 12 Burpees