SDHP

CrossFit P9

S[abado 29.06.2019

IN TEAMS OF 2

WOD 1
7’ AMRAP
• 20m Carrinho de Mão
• 20m Broad Jump
• 2 Wall Climbers
• 20m Touching Toes
• 20m Side Squats

WOD 2
2 Rounds for Time (time cap 24’)
• 20 Toes to Bar
• 30 Wallballs
• 40 SUmo Deadlift High Pull (95/65 Lbs)
• 100 DOuble Unders
• 40 Clean & Jerk
• 30 Thrusters
• 20 Toes to Bar
• 100 Double Unders

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 - 07.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1: 8 Clusters (95/65 lbs)
     • MIn 2: 30 Plate Twist Abs (35/25 lbs)

Part B:
8' AMRAP of:
     • 18 SDHP (95/65 lbs)
     • 18 Thrusters 
     • 18 Partner Clapping Push Ups
     • 18 Syncronized Burpees Over The Bar

Part C:
For Time (10' Time Cap)
     • 10 Syncronized Burpees Over The Bar
     • 30 Snatches (95/65 lbs)
     • 10 Syncronized Burpees Over The Bar
     • 30 SDHP
     • 10 Syncronized Burpees Over The Bar
     • 30 Clusters 
     • 10 Syncronized Burpees Over The Bar
     • 30 Partner Clapping Push Ups

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 - 17.11.17

WOD (In Teams of 2)

Station 1:
For Time (5' Time Cap)
By In: 30 Jumping Jacks
     • 35/30 Cal Ski Erg
     • 35 High Box Jumps (30"/24”)
2' Rest - Run 100m Every Rest
Station 2:
For Time (5' Time Cap):
By In: 30 Jumping Jacks
     • 8 Wall Climbers
     • 40 Ring Rows
     • 30 Ring Push Ups
2' Rest - Run 100m Every Rest
Station 3:
For Time (5' Time Cap)
By In: 30 Jumping Jacks
     • 130 SDHP (45/35 lbs)
     • 130 Air Squats
2' Rest - Run 100m Every Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 30 Jumping Jacks
     • 16 Snatches (135/85 lbs)
     • 20 OHS (155/105 lbs)

CrossFit P9, Sexta da Maldade

Sexta Feira - 25.08.17

WOD (In Teams of 2)

Station 1:
6 Rounds For Time (5' Time Cap)
     • 10 KB Swings (24 / 16 kg)
     • 14 Pull Ups
3' To Do 40 Sit Ups With Friend And Rest
Station 2:
6 Rounds For Time (5' Time Cap):
     • 2 Rope Climbers
     • 10 Box Jumps (24" / 20")
3' To Do 40 Sit Ups With Friend And Rest
Station 3:
6 Rounds For Time (5' Time Cap)
     • 12 SDHPs (95 / 65 lbs)
     • 12 Thrusters
3' To Do 40 Sit Ups With Friend And Rest
Station 4:
 6 Rounds For Time (5' Time Cap):
     • 20m Double KB Overhead Walk (24 / 16 kg)
     • 10 Double KB Front Rack Lunges
 3' To Do 40 Sit Ups With Friend