EMOM

Sexta da Maldade

Sexta-Feira 25.01.2019

WOD 

Part A :
10' EMOM of : 
    • 20 Jumping Lunges
    • 20 Jumping Kettlebell Swings ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 30 Wall Balls ( 20/14 Lbs)
     • 20 One Arm Kettlebell Clean and Jerk ( 24/16 Kg )

Part C :
4 Rounds For Time ( 12’ Time Cap ) of : 
    • 400m Run
    • 30 Squat Cleans ( 95/65 Lbs )
   
AMRAP = As Many Rounds As Possible 

EMOM = Every Minute on the Minute 

CrossFit P9, Sexta da Maldade

Sexta feira - 17.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12 Burpees
     • 15 HSPU

Part B:
10' AMRAP of:
     • 20 KB Clusters (24/16 kg)
     • 20 KB Snatches
     • 20 One Arm KB OH Lunges
Part C:
For Time (10' Time Cap)
     • 100 Deadlifts (60/45 kg)
     • 80 Front Squats (50/35 kg)
     • 60 Push Jerks (45/30 kg)

CrossFit P9, Sexta da Maldade

Sexta feira - 10.08.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • 18 Wallballs (20/14 lbs)
     • 20 Russian KB Swings (24/16 kg)
     • 15 Push Ups

Part B:
17' Running Clock
8' AMRAP of:
     • 40 KB Thrusters (24/16 kg)
     • 50 Medball Cleans (20/14 lbs)
     • 60 KB Swings
Follow By
For Time (10' Time Cap)
     • 1200m Run With Medball
     • 30 Sit Ups With Medball

CrossFit P9, Sexta da Maldade

Sexta feira - 03.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12/10 Cal Row
     • 100m Medball Run

Part B:
10' AMRAP of:
     • 5 Bear Complexes (115/75 lbs)
     • 5 Burpees
Part C:
For Time (10' Time Cap)
     • 200 Air Squats 
     • 100 Push Ups 
     • 50 Chest To Bar

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

CrossFit P9, Sexta da Maldade

Sexta feira - 20.07.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 30 Pull Ups
     • 30 Box Jump Overs (24"/20")
     • 30 HSPU
     • 30 Burpees

Part B:
10' EMOM of:
     • 5 Burpee To Pull Ups
     • 20 Step Up With Jumps (24"/20")

Part C:
3 Rounds For Time (10' Time Cap)
     • 24 C2B
     • 10 Burpee Box Jump Overs (24"/20")
     • 24 HSPU
     • 10 Burpee Box Jump Overs​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 13.07.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 18 Slam Balls (20/14 lbs)
     • 20 KB Swings (24/16 kg)

Part B:
10' AMRAP of:
     • 50 Medball Cleans (20/14 lbs)
     • 40 One Arm KB Thrusters (24/16 kg)
     • 30 KB SDHP

Part C:
For Time (10' Time Cap)
     • 100 Slam Balls
     • 80 KB Swings
     • 60 Medball Cleans
     • 40 One Arm KB Clusters

CrossFit P9, Sexta da Maldade

Sexta feira - 06.07.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 20 Front Squats (135/85 lbs)
     • 20 Chest to Bar
     • 100 Double Unders 

Part B:
10' EMOM of:
     • 1st Min: 100m Run
     • 2nd Min: 14/12 T2B
     • 3rd Min: 4 Clean And Jerks (185/135 lbs)

Part C:
For Time (10' Time Cap)
30 - 24 - 20 - 16 
     • Deadlifts (225/155 lbs) 
* 10 Bar Muscle Ups Between Rounds

CrossFit P9, Sexta da Maldade

Sexta feira - 29.06.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 40 Push Presses (95/65 lbs)
     • 30 Thrusters
     • 100m Run

Part B:
10' EMOM of:
     • Odd: 14 Pistols
     • Even: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (11' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Cleans 
     • 40 Thrusters
     • 800m Run Together

CrossFit P9, Sexta da Maldade

Sexta feira - 22.06.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • Min 1: 40 Double Unders
     • MIn 2: 14 T2B
     • Min 3: 26 HSPU

Part B:
7' AMRAP of:
     • 20 Burpees Over Friend
     • 30 Partner Sit Ups
     • 20 Strict HSPU

Part C:
For Time (11' Time Cap)
     • 300 Double Unders
     • 30 T2B
     • 30 Push Ups
     • 30 T2B
     • 30 HSPU
     • 300 Double Unders​​​​​​​