Pull-Ups

Sexta da Maldade, CrossFit P9

Sexta Feira - 31.03.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30 Cal Assault Bike
     • 10 Heavy Ball Over The Shoulder (120 / 70 lbs)
Rest 2'
Station 2:
2 Rounds For Time (6' Time Cap):
     • 8 - 6 - 4 Muscle ups
     • 20 - 16 - 12 Over Head Squats (155 / 105 lbs)
* Scale - 1 Muscle Up = 2 Chest To Bar ou 3 Pull Ups ou 4 Jumping Pull Ups
Rest 2'
Station 3:
2 Rounds “Barbara”:
     • 20 Pull Ups
     • 30 Push Ups
     • 40 Sit Ups
     • 50 Air Squats
Rest 2'
Station 4:
2 Rounds For Time (6' Time Cap):
     • 500m Row
     • 20 Squat Snatches (135 / 95 lbs)
Rest 2'
Station 5:
2 Rounds For Time (6' Time Cap):
     • 50 Cal Ski Erg
     • 100 Double Unders

CrossFit P9

Sexta Feira - 17.02.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30-18-12 Squat Snatches (135 / 95 lbs)
     • 42-30-18 Cal Assault Bike
Rest 2'
Station 2:
For Time (6' Time Cap):
     • 30 - 20 - 10 Cal Row
     • 60 - 40 - 20 Kettlebell Swings (32 / 24 kg)
Rest 2'
Station 3:
8 Rounds For Time (6' Time Cap):
     • 9 Deadlifts (135 / 95 lbs)
     • 6 Power Cleans
     • 3 Front Squats
Rest 2'
Station 4:
For Time (6' Time Cap):
     • 60-50-40 Wall Balls (20 / 14 lbs)
     • 30-25-20 Pull Ups

CrossFit P9

Quarta Feira - 15.02.17

WOD
3' AMRAP of:
     • 20 Burpees
     • 30 Thusters (95 / 65 lbs)
     • 40 Deadlifts
Rest 2'
4' AMRAP of:
     • 20 Burpees
     • 30 Wall Balls (20 / 14 lbs)
     • 40 Medball Cleans
 Rest 1'
4' AMRAP of:
     • 20 Burpees
     • 30 Pull Ups
     • 40 Knees To Elbows

CrossFit P9

Quarta Feira - 21.12.16

WOD
4' AMRAP of:
1-2-3-4-5...
     • Handstand Push-Ups (HSPUs)
     • Pull-Ups
1' 30" Rest
4' AMRAP of:
1-2-3-4-5...
     • Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • Wall Balls (20 / 16 lbs)
For Time:
     • 30 Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • 30 Handstand Push-Ups (HSPUs)

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

Sexta Feira - 02.12.16

WOD
In Teams of 2:
00:00 - 08:00:
42-30-18 of:
     • cal Air Bike
     • Hang Squat Cleans (115 / 75 lbs)
08:01 - 10:00:
     • Rest
10:01 - 15:00:
Snatch Ladders @:
     • (115 / 75 lbs)
     • (135 / 95 lbs)
     • (155 / 105 lbs)
     • (185 / 125 lbs)
15:01 - 18:00:
     • 40 Burpees Over-the-Bar
18:01 - 20:00:
     • Rest
20:01 - 28:00:
     • 1000 / 800m Row
     • 800 / 600m Run
28:01 - 30:00:
     • Rest
30:01 - 38:00:
42-30-18 of:
     • Thrusters (95 / 65 lbs)
     • Pull-Ups

CrossFit P9

Segunda Feira - 24.10.16

WOD
20’ EMOM of:
     • A: 20 Mountain Climbers + 10 Pull-Ups
     • B: 15 Plate Clusters (45 / 25 lbs)
     • C: 8 Double KB Deadlifts + 8 Front Squats (24 / 16 kg)
     • D: 6 Burpees to Box Jumps (24" / 20")

CrossFit P9

Quinta Feira - 15.09.16

"Sorry not Sorry"
21-18-15-12-9-6-3 of:
     • 2' Max Burpees
     • 45" Rest
     • 2' Max Toes-to-Rings
     • 45" Rest
     • 2' Max Clean & Jerks (115 / 85 lbs)
     • 45" Rest
     • 2' Max Pistols
     • 45" Rest
     • 2' Max Rope Climbs
     • 45" Rest
     • 2' Max Pull-Ups
     • 45" Rest
     • 2' Max Row