Wall Climber

CrossFit P9, Sexta da Maldade

Sexta Feira - 06.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 14/12 Box Jumps Over (24"/20")
     • Even: 20 KB Swings (24/16 kg)

Part B:
7' AMRAP of:
     • 10 Alternating KB Step Up (24/16 kg)
     • 2 Wall Climbers
     • 10 Hand Release Push Ups

Part C:
For Time (10' Time Cap)
Buy in: 400m Run
     • 30 Box Jumps (24"/20")
     • 30 Russian KB Swings (24/16 kg)
     • 30 Burpees
     • 90 Air Squats

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 - 09.06.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
   3 Rounds For Time (6' Time Cap)
     • 20 / 17 Cal Bike
     • 20 / 17 Cal Row
Rest 2'
Station 2:
  8 Rounds For Time (6' Time Cap):
     • 30m Sled Push (270 / 170 lbs)
Station 3:
Rest 2'
 For Time (6' Time Cap)
     • 400m Run
     • 60 Dumbell Thrusters (50 / 40 lbs) 
Rest 2'
Station 4:
   5 Rounds For Time (6' Time Cap):
     • 4 Wall Climbers
     • 20 Toes To Bar