Windmills

CrossFit P9

WOD - Quinta Feira - 29.01.15

Mobilidade
Hip Flow

Strength Training
3 x 12:
     • Weighted Hip Raises (155 lbs / 105 lbs)

WOD
90” On / 30” Off for 24 mins of:
     • Row
     • AMRAP of:
        • 2 TGU (each arm)
        • 2 Windmills (each arm)
     • AMRAP of:
        • 10 Banded Good Mornings
        • 20 Hollow Rocks
        • 30 Double Unders


TGU = Turkish Get Ups
AMRAP = As Many Rounds as Possible

CrossFit P9

WOD - Quinta Feira - 22.01.15

Mobilidade
Hip Flow

Strength Training
3 x 12:
     • Weighted Hip Raises (155 lbs / 105 lbs)

WOD
90” On / 30” Off for 24 mins of:
     • Row
     • AMRAP of:
        • 2 TGU (each arm)
        • 2 Windmills (each arm)
     • AMRAP of:
        • 10 Banded Good Mornings
        • 20 Hollow Rocks
        • 30 Double Unders


TGU = Turkish Get Ups
AMRAP = As Many Rounds as Possible

CrossFit P9

WOD - Quinta Feira - 08.01.15

Mobilidade
10' Time Cap:
     • Mashing Quads
     • Shoulder Mobility

Skill
10' Time Cap:
     • Thoracic Flow
     • Hip Flow

WOD
2’ at Each Station for 30'
     • Row
     • Reverse Fly
     • Squat with Med Ball
     • Skin the Cat
     • Windmill

CrossFit P9

WOD 06.12.14

Bom pessoal como quinta feira é o nosso dia de recuperação ativa, decidi levar esse assunto a sério e focar em mais mobilidade, soltura muscular e exercícios de fortalecimento das principais estruturas mais exigidas do nosso dia dia de treinamento. São exercícios que irão te auxiliar na saúde dos seus ombros, quadril e joelhos. Bom treino a todos. 

Mobilidade 
10 mins:
     • Smashing Quads
2 mins (Each Leg):
     • Couch Stretch
10 mins: 
     • Lacrosse Ball Lombar 
3 x 10: 
     • Seated Press to Wall

WOD 
10 Rounds of:
     • 5 Windmills (20 lbs / 12 lbs)
     • 10 Skin the Cat
     • 5 Squats with MedBall between the Knees
     • 10 Superman Holds
     • 5 Turkish Get Ups (TGUs) (20 lbs / 12 lbs)
     • 10 Plank to Shoulder