Bike

CrossFit P9, Sexta da Maldade

Sexta feira - 27.07.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • 15/12 Cal Bike/Row
     • 15 Burpees

Part B:
9' AMRAP of:
     • 8 Hang Snatches (155/105 lb)
     • 30 Toes To Bar

Part C:
For Time (10' Time Cap)
     • 21 OHS (135/85 lbs)
     • 200m Run
     • 15 OHS 
     • 200m Run
     • 9 OHS (95/65 lbs)
     • 200m Run
     • 21 OHS (135/85 lbs)
     • 100m Run
     • 15 OHS 
     • 100m Run
     • 9 OHS (95/65 lbs)
     • 100m Run

Sexta Feira - 27.10.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 
     • 50 Medball Cleans to Wallballs (20/14 lbs)
     • 30 Alternating DB Snatches + 20 S2OH (50/40 lbs)
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 
     • 20 Thrusters + 20 Hang Cleans (95/65 lbs)
     • 16/14 Ring Muscle Ups
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 
     • 600m/500m Row
     • 400m Run + Plank Hold
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 
     • 25 Ring Push Ups + 20 Burpees to C2B
     • 1000/800m Bike + 10 Heavy Ball Over The Shoulder
 2' Rest

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.10.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 10 Bar Muscle Ups + 6 Wall Climbers
     • 32/29 Cal Row
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 1200m/1100m Assault Bike
     • 100 Double Unders + 10 Devil Presses (10/8kg)
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 20 Clean And Jerks (155/105 lbs)
     • 50 Elevate (45 lbs Plate) Double KB Deadlifts (24/16 kg)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 30 Hand Release Push Ups + 40 Goblet Squats (12/8 kg)
     • 30 Ring dips
 2' Rest