Ring Muscle Up

CrossFit P9, Sexta da Maldade

Sexta Feira - 26.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 50 Ring Rows
     • 30 Pull Ups
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 36 Lunges (115/85 lbs)
     • 30/25 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 22/16 Cal Assault Bike + 100 Double Unders
     • 12 Burpees To Wallball (20/14 lbs) + 40 DB Rows (40 lbs/10 kg)
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 50 Double DB Push Presses
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

CrossFit P9, Sexta da Maldade

Sexta Feira - 12.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 75/65 Cal Assault Bike
     • 18 Rope Climbs
3' Rest - 15 Jumping High Knees
Station 2:
For Time (6' Time Cap):
     • 125 Front Squats (115 / 85 lbs)
     • 100 Front Rack Lunges
3' Rest - 15 Jumping High Knees
Station 3:
For Time (6' Time Cap)
     • 48/38 Ring Muscle Ups
     • 65 DB One Arm Squat Snatches (50/30 lbs)
3' Rest - 15 Jumping High Knees
Station 4:
For Time (6' Time Cap):
     • 60/50 Cal Ski Erg *Every 10 Cal, Pay 10 Air Squats
     • 100 KB Swings (24/16 kg) *Every 20 Reps, Pay 6 Push Ups
3' Rest - 15 Jumping High Knees

CrossFit P9, Sexta da Maldade

Sexta Feira - 29.12.17

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 40 Pull Ups
     • 30 Chest To Bar
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 30 Reverse Lunges (115 / 85 lbs)
     • 25/20 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 40 Dumbell Rows (40 lbs / 10 kg) + 100 DUz
     • 40 Medball Cleans (20 / 14 lbs) + 18/15 Cal Bike
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 20 Wall Climbers
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

CrossFit P9, Sexta da Maldade

Sexta Feira - 11.08.17

WOD (In Teams of 2)

Station 1:
5 Rounds For Time (5' Time Cap)
     • 10 HSPUs
     • 8 Pistols
3' To Run 200m And Rest
Station 2:
5 Rounds For Time (5' Time Cap):
     • 10 Double DB SDHPs (40/30 lbs)
     • 25 Double Unders
3' To Run 200m And Rest
Station 3:
5 Rounds For Time (5' Time Cap)
     • 20m Double KB Overhead Walk (24 / 16 kg)
     • 15 Burpees
3' To Run 200m And Rest
Station 4:
 5 Rounds For Time (5' Time Cap):
     • 10/8 Cal Assault Bike
     • 5/4 Ring Muscle Ups
 3' To Run 200m

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, Sexta da Maldade

Sexta Feira - 26.05.17

WOD (In Teams of 2)

Station 1:
4 Rounds For Time (6' Time Cap)
     • 20 Cal Assault Bike
     • 6 Ring Muscle Ups
Rest 2'
Station 2:
4 Rounds For Time (6' Time Cap)
     • 20 Cal Row
     • 12 Burpees Over The Row
Station 3:
Rest 2'
8 Rounds For Time (6' Time Cap):
     • 2 Squat Cleans  (155 / 105 lbs)
     • 6 Front Squats
Rest 2'
Station 4:
12 Rounds For Time (6' Time Cap):
     •60 Front Rack Double Kettlebell Box Step Overs  (24 / 16 kg)