CrossFit P9

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, CrossFit P9

Sexta feira - 31.08.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • 7 Burpee To Pull Ups
     • 20 Jumping On Top Of The Box
Part B:
7' AMRAP of : 
     • 20 Kb Step Over The Box (24 / 16kg)
     • 20 One Arm Clusters
     • 120 Russian Kettlebell Swings
Part C:
For Time (10' Time Cap) : 
     • 180 HandStand Push ups *
     * Cada Quebra 100m Run