cal row

Sexta da Maldade

Sexta feira - 30.11.18

Part A :
12' EMOM of : 
    • 50 Double Unders
    • 15/12 Cal Bike/Row
    • 15 Box Jumps
    • 15 Kettlebell Push Presses ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 HandStand Push Ups
     • 30 Box Jump Overs

 Part C:
For Time ( 10’ Time Cap ) of : 
     • Double Kettlebell “DT” ( 24/16 Kg )
     

CrossFit P9, Performance P9

Sábado - 27.10.18

WOD  (Team of 4)


For Time ( 8’ Time Cap ) of:

• 120 Cal Row/Bike
• 100 Touching Toes on Plank
• 100 Sit Ups
• 200 Jumping Jacks

For Time ( 8’ Time Cap ) of:

• 120 Shoulder to OverHead
• 240 Lateral Hip Raises
• 240 Twist Abs ( 35/25 Lbs )
• 400 Double Unders

For Time ( 8’ Time Cap ) of:

• 240 Knees to Elbows
• 120 Plank to Elbows
• 80 Atomic Sit Ups
• 160 Jumping Lunges