CrossFit P9

WOD: Sábado - 20.06.15

Mobilidade
Quadril

Skill
10’ EMOM of:
     • 12 (Rx) Box Jumps (Rx+: 15, Intermediate: 10, Scaled: 8)

WOD
“Dead Man Walking”

Rx:
2 Rounds of:
 ‣ 5’ AMRAP of:
     • 7 Deadlifts (225 lbs / 155 lbs)
     • 70 Double Unders
 ‣ 2’ Rest
 ‣ 5’ AMRAP of:
     • 2 Rope Climbs
     • 20 Toes-to-Bar
 ‣ 2’ Rest

Intermediate:
2 Rounds of:
 ‣ 5’ AMRAP of:
     • 7 Deadlifts (185 lbs / 135 lbs)
     • 140 Single Unders
 ‣ 2’ Rest
 ‣ 5’ AMRAP of:
     • 2 Rope Climbs
     • 20 Knees-to-Elbows
 ‣ 2’ Rest

Rx+:
2 Rounds of:
 ‣ 5’ AMRAP of:
     • 7 Deadlifts (275 lbs / 185 lbs)
     • 70 Double Unders
 ‣ 2’ Rest
 ‣ 5’ AMRAP of:
     • 2 Rope Climbs
     • 20 Toes-to-Bar
 ‣ 2’ Rest

Scaled:
2 Rounds of:
 ‣ 5’ AMRAP of:
     • 7 Deadlifts (135 lbs / 95 lbs)
     • 140 Single Unders
 ‣ 2’ Rest
 ‣ 5’ AMRAP of:
     • 4 Ring Rows
     • 20 V-Ups
 ‣ 2’ Rest


Sit-Ups  →  V-Ups  →  Knee Raises  →  Knees-to-Elbows  →  Toes-to-Rings  →  Toes-to-Bars