CrossFit P9

WOD: Quarta Feira - 27.05.15

Mobilidade
Ombro

Strength
3 x 1 of Push Presses @ 95-100-105% of 1RM

WOD
“Jump Around”

Rx:
3 RFT of:
     • 550m Run
     • 50 Double Unders
     • 25 Box Jumps (24” / 20”)
     • 5 Handstand Push-Ups

Intermediate:
3 RFT of:
     • 550m Run
     • 50 Double Unders
     • 25 Step-Up/Step-Downs (24” / 20”)
     • 5 Negative Handstand Push-Ups

Rx+:
3 RFT of:
     • 550m Run
     • 50 Double Unders
     • 25 Box Jumps (30” / 24”)
     • 5 Strict Handstand Push-Ups

Scaled:
3 RFT of:
     • 550m Run
     • 50 Double Unders
     • 25 Step-Up/Step-Downs (24” / 20”)
     • 5 Bent-Over Box Handstand Push-Ups

1RM = 1 Rep Max
RFT = Rounds for Time


Adaptações

HANDSTAND PUSH-UPS

Bent-Over Box Handstand Push-Ups  →  Negative Handstand Push-Ups  →  Handstand Push-Ups  →  Strict Handstand Push-Ups