V-Ups

CrossFit P9

Quarta Feira - 29.03.17

WOD
3' AMRAP of:
     • 75 Double Unders
     • 15 Chest to Bar
     • 10 Kb Swings (24 /16 kg)
Rest 2'
4' AMRAP of:
     • 15 Box Jumps Over (24'' / 20'')
     • 15 Push Ups
     • 15 V Ups
 Rest 1'
4' AMRAP of:
     • 8 Alternating Dumbbell Snatches (30 / 20 lbs)
     • 12 One Arm Over Head Lunges
     • 100m Run

CrossFit P9

Quarta Feira - 01.03.17

WOD
35' EMOM of:
     • 1 min: 600m / 400m Assault Bike
     • 2 min: 15 American Kettlebell Swings (24 / 16 kg)
     • 3 min: 6 Burpees Box Jump Overs (24"/ 20")
     • 4 min: 25 Double Unders + 15 V-Ups
     • 5 min: 15 Wallballs (20 / 14 lbs)
     • 6 min: 20 Montain Climbers + Plank (until 45")
     • 7 min: 18 / 15 Cal Row

CrossFit P9

Quarta Feira - 01.02.17

WOD
3' AMRAP of:
     • 15 Chest-to-Bars (C2Bs)
     • 15 Push Presses
     • 15 Box Jump Overs (24’’ / 20’')
Rest 2'
4' AMRAP of:
     • 15 Burpees
     • 15 KB Swings (24 / 16 kg)
     • 15 Lunges
Rest 1'
4' AMRAP of:
     • 15 Dumbbell Cleans (50 / 30 lbs)
     • 15 Dumbbell Squats
     • 15 V-Ups

CrossFit P9

Sexta Feira - 25.11.16

WOD
5' ON / 1' OFF (In Teams of 2) of:
Station 1:
For Time:
     • 70 AirBike
     • 70 Burpees
Station 2:
For Time:
     • 60 cal SkiErg
     • 90 Plate Back Squats (45 / 25 lbs)
Station 3:
For Time:
     • 60 Handstand Push-Ups (HSPUs)
     • 60 Wall Balls (20 / 14 lbs)
Station 4:
For Time:
     • 60 cal Row
     • 120 V-Ups
Station 5:
For Time:
     • 70 Deadlifts (185 / 155 lbs)
     • 120 KB Swings (24 / 16 kg)
Station 6:
For Time:
     • 70 T2Bs (Toes-to-Bars)
     • 8 Rope Climbs

CrossFit P9

Quinta Feira - 27.10.16

WOD
18' EMOM of:
     • A: 6 Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • B: 20 / 15 Hand-Release Push-Ups
     • C: 12 Atomic Sit-Ups
     • D: 8 / 12 One Arm KB Clean & Jerks (24 / 16 kg)

CrossFit P9

Sexta Feira - 21.10.16

WOD
00:00 - 03:00:
     • ME Thrusters (135 / 85 lbs)
03:01 - 04:30:
     • Rest
04:31 - 07:30:
     • ME Burpee to Muscle-ups
07:01 - 09:00:
     • Rest
09:31 - 12:00:
     • ME 1 Power Snatch + 3 OHSs (135 / 85 lbs)
12:01 - 13:30:
     • Rest
13:31 - 16:30:
     • ME 10 Push-Ups + 10 Wall Balls

CrossFit P9

WOD: Sábado - 20.06.15

"Dead Man Walking"
2 Rounds of:
 ‣ 5’ AMRAP of:
     • 7 Deadlifts (225 lbs / 155 lbs)
     • 70 Double Unders
 ‣ 2’ Rest
 ‣ 5’ AMRAP of:
     • 2 Rope Climbs
     • 20 Toes-to-Bar
 ‣ 2’ Rest