For Time

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 - 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 - 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​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 01.06.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • Min 1: 18 Wallballs (20/20 LBS)
     • MIn 2: 10 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 12 Medball Clean To Throw Ball Back
     • 12 Burpees To Throw Ball Back
     • 12 Snatches (115/85 lbs)
     • 12 SDHP

Part C:
For Time (10' Time Cap)
     • 100 Wallballs 
     • 30 SDHP (125/95 lbs)
     • 100 Pull Ups

CrossFit P9, Sexta da Maldade

Sexta feira - 25.05.18

WOD (In Team of 2)

Part A:
8' AMRAP of:
     • 10 Burpee Box Jump Overs (24"/20")
     • 10 One KB/DB Step Over (24/16 kg)
     • 10 One KB/DB Thrusters

Part B:
10' EMOM of:
     • Min 1: 24 Jumps On Top of The Box
     • MIn 2: 7 Burpees To Pull Ups

Part C:
For Time (10' Time Cap)
     • 600m Run
     • 50 Box Jumps (24"/20")
     • 30 Burpees To Pull Up
     • 50 KB Swings (24/16 kg)