wallball

CrossFit P9, Sexta da Maldade

Sexta feira - 10.08.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • 18 Wallballs (20/14 lbs)
     • 20 Russian KB Swings (24/16 kg)
     • 15 Push Ups

Part B:
17' Running Clock
8' AMRAP of:
     • 40 KB Thrusters (24/16 kg)
     • 50 Medball Cleans (20/14 lbs)
     • 60 KB Swings
Follow By
For Time (10' Time Cap)
     • 1200m Run With Medball
     • 30 Sit Ups With Medball

CrossFit P9, Sexta da Maldade

Sexta Feira - 05.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 60 Burpees Box Jump (24"/20’')
     • 2 x 400m Run
3' Rest - 20 Montain Climbers
Station 2:
For Time (6' Time Cap):
     • 100 OHS (115 / 85 lbs)
     • 100 HSPU
3' Rest - 20 Montain Climbers
Station 3:
2 Rounds For Time (6' Time Cap)
     • 500m Row + 10 Burpees Over the Erg
     • 50 Duz + 20 KBS (24/16 kg) + 10 KB Thrusters + 50 Duz
3' Rest - 20 Montain Climbers
Station 4:
For Time (6' Time Cap):
     • 50 T2Bs + Partner Hang Hold
     • 100 Wallballs (20/14 lbs) + Partner Squat Hold Against The Wall
     • 30 DB Snatches (50/30 lbs) + Partner Handstand Hold
3' Rest - 20 Montain Climbers

CrossFit P9, Sexta da Maldade

Sexta Feira - 29.12.17

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 40 Pull Ups
     • 30 Chest To Bar
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 30 Reverse Lunges (115 / 85 lbs)
     • 25/20 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 40 Dumbell Rows (40 lbs / 10 kg) + 100 DUz
     • 40 Medball Cleans (20 / 14 lbs) + 18/15 Cal Bike
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 20 Wall Climbers
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs