for time

CrossFit P9, Sexta da Maldade

Sexta feira - 14.12.18

WOD 

Part A :
10' EMOM of : 
    • 16 Goblet Squats ( 24/16 kg )
    • 12 Burpees
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 Toes to Bar
     • 30 Wall Balls ( 20/14 Lbs )

Part c :
For Time ( 15’ Time Cap ) of : 
    • 800m Run
    • 80 Burpees to Sumo DeadLift High Pulls
    • 400m Run
   

AMRAP = As Many Rounds As Possible 

EMOM = Every Minute on the Minute 
 

Sexta da Maldade

Sexta feira - 19.10.18

WOD 

Part A:
8’ EMOM of : 
    • 10 Kettlebell / Dumbell Cleans
    • 12 Burpees
 
Part B:
12' AMRAP of : 
    • 20 Power Cleans ( 115/85 Lbs )
    • 80 Double Unders  
    • 200m Run With MedBall
   

 Part C:
For Time (11’ Cap) of : 
     • 100 Kettlebell / Dumbell Snatches
    • 80 Wall Balls
    • 60 Burpees  
 

Sexta da Maldade, CrossFit P9

Sexta feira - 31.08.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • 7 Burpee To Pull Ups
     • 20 Jumping On Top Of The Box
Part B:
7' AMRAP of : 
     • 20 Kb Step Over The Box (24 / 16kg)
     • 20 One Arm Clusters
     • 120 Russian Kettlebell Swings
Part C:
For Time (10' Time Cap) : 
     • 180 HandStand Push ups *
     * Cada Quebra 100m Run