Double Unders

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

Sexta Feira - 09.12.16

WOD
Station 1:
2 Rounds for Time:
     • 40 cal SkiErg
     • 10 Heavy Ball Over-the-Box (30") (120 / 70 lbs)
Station 2:
2 Rounds for Time:
"Amanda"
9-7-5 of:
     • Muscle-Ups
     • Squat Snatches (135 / 95 lbs)
Station 3:
2 Rounds for Time:
     • 500m Row
     • 20 Overhead Squats (OHSs) (155 / 105 lbs)
Station 4:
2 Rounds for Time:
"Barbara"
     • 20 Pull-Ups
     • 30 Push-Ups
     • 40 Sit-Ups
     • 50 Air Squats
Station 5:
For Time:
     • 30 cal Air Bike
     • 100 Double Unders

CrossFit P9

Segunda Feira - 17.09.16

WOD
18' EMOM of:
     • A: 15 Double Unders + 10 Toes-to-Bars (T2Bs)
     • B: 2 Rope Climbs
     • C: 15 KB Walking Lunges (24 / 16 kg)
     • D: 6 Burpees to Jumping Pull-Ups (Rings)
     • E: 15 Box Jumps (24" / 20")
     • F: 12 Plate Zombie Crunches (45 / 25 lbs)

CrossFit P9

Quinta Feira - 01.09.16

WOD
21' EMOM of:
     • A: 20 Double Unders + 8 Toes-to-Bars (T2Bs)
     • B: 10 Burpee Box Jump-Overs (24" / 20")
     • C: 15 Wall Balls (20 / 14 lbs)
Followed immediately by:
3 Rounds for Time:
     • 20 Double Unders + 8 Toes-to-Bars (T2Bs)
     • 7 Burpee Box Jump-Overs (24" / 20")
     • 15 Wall Balls (20 / 14 lbs)