STO

CrossFit P9

Sábado - 04.03.17

WOD
For Time (Times de 2):
     •  200m Run
     • 100 Kb Swings (24 /16 kg)
     • 200m Run
     • 80 Burpees
     • 200m run
     • 60 Box jumps (24'' / 20'')
     • 200m Run
     • 40 Air Squats
     • 200m Run
     • 20 Wall Balls (20 / 14 lbs)
     • 200m Run
     • 10 Muscle Ups/Wall Climbs

*Partners must complete Runs together 

25' Time Cap

CrossFit P9

Quarta Feira - 22.02.17

WOD
3' AMRAP of:
     • 6 Burpees Over The Bar
     • 9 Shoulder To Over Head (115 / 85 lbs)
     • 12 Toes To Bar
Rest 2'
4' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 9 Dumbell Push Presses (30 / 20 lbs)
     • 6 Dumbell Snatches
 Rest 1'
4' AMRAP of:
     • 100m Run
     • 50 Air Squats

CrossFit P9

Sexta Feira - 06.01.17

WOD
Station 1 (In Teams of 2):
7' AMRAP of:
  Partner A:
   15 Complexes for Time:
     • 1 Deadlift
     • 1 Hang Clean
     • 1 STO
     • 1 OHS (115 / 95 lbs)
  Partner B: 
     • 70 Cal Row For Time
Rest 2'
Station 2:
7' AMRAP of:
  6 Rounds For Time:
     • 10 Heavy Medball Squats (120 / 70 lbs)
     • 20m Sled Pull (90 / 45 lbs)
  Partner B:
     • 70 Cal Assault Bike For Time
Rest 2'
Station 3:
  2 Rounds for Time (7' Time Cap):
     • 400m Run with the Medball ( 20 / 14 lbs)
     • 30 Medball Cleans
     • 30 Wall Balls
Rest 2'
Station 4:
  For Time (7' Time Cap):
     • 150 Burpees