DUs

CrossFit P9, Sexta da Maldade

Sexta Feira - 14.07.17

WOD (In Teams of 2)

BBuy in 24 Burpees (5' Time Cap)
Station 1:
   5 Rounds For Time (5' Time Cap)
     • 12 Cal Assault Bike
     • 30 DUs
2' Rest
Station 2:
   5 Rounds For Time (5' Time Cap):
     • 4/3 Ring Muscle-Ups
     • 10 OHSs (135 / 95 lbs)
2' Rest
Station 3:
   5 Rounds For Time (5' Time Cap)
     • 4 x Carry Your Friend
     • 6 Heavy Ball Over the Shoulders (120 / 70 lbs)
2' Rest
Station 4:
    5 Rounds For Time (5' Time Cap):
     • 15 Toes To Bar
     • 5 Double KB Clean And Jerks (24 / 16 kg)

CrossFit P9

Quarta Feira - 01.03.17

WOD
35' EMOM of:
     • 1 min: 600m / 400m Assault Bike
     • 2 min: 15 American Kettlebell Swings (24 / 16 kg)
     • 3 min: 6 Burpees Box Jump Overs (24"/ 20")
     • 4 min: 25 Double Unders + 15 V-Ups
     • 5 min: 15 Wallballs (20 / 14 lbs)
     • 6 min: 20 Montain Climbers + Plank (until 45")
     • 7 min: 18 / 15 Cal Row

CrossFit P9

Segunda Feira - 27.02.17

WOD
Station 1:
For Time (9' Time Cap):
     • 50-40-30 Cal Assault Bike
     • 100-80-60 Double Unders
Rest 1'
Station 2:
For Time (9' Time Cap):
     • 60 Clusters (135 / 105 lbs)
Rest 1'
Station 3:
3 Rounds For Time (9' Time Cap):
     • 15 Bar Muscle Ups
     • 30 Pistols
Rest 1'
Station 4:
For Time (9' Time Cap):
     • 50-40-30 Cal Row
     • 25-20-15 Burpees

CrossFit P9, Barbell P9

Segunda Feira - 30.01.17

WOD
14' AMRAP of:
     • 7 Muscle-Ups
     • 50 Wall Balls (20 / 14 lbs)
     • 100 Double Unders

CrossFit P9

WOD - Sabado - 10.01.15

WOD 1
For Time (15’ Time Cap):
     • 25 Wall Balls  (20 lbs / 14 lbs)
     • 550m Run
     • 20 Wall Balls (20 lbs / 14 lbs)
     • 550m Run
     • 15 Wall Balls (20 lbs / 14 lbs)
     • 550m Run
     • 10 Wall Balls (20 lbs / 14 lbs)

Immediately go into…

WOD 2
5 Rounds of (9’ Time Cap):
     • 30 Double Unders
     • 15 KB Swings (24 kg / 16 kg)

@ 24 minute mark…

WOD 3
For Time (6’ Time Cap):
     • 50 T2B (Toes to Bar)*

     * For each time you let go of the bar, you must perform a Plank for 30”