07.24.2017

WOD

Jul 23

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

TABATA Jump rope drills

(practice singles with feet together, alternating, jumping side to side, etc)

EMOM 8 min:

Odd: 6 Wall Ball, 5 ring row

Even: 5 Kip Swing, 6 lateral lunge

Metcon

A: Metcon (Time)

For time:

10 Dumbbell Thrusters, 45/30 lbs

50 Double Unders

8 Dumbbell Thrusters, 45/30 lbs

40 Double Unders

6 Dumbbell Thrusters, 45/30 lbs

30 Double Unders

4 Dumbbell Thrusters, 45/30 lbs

20 Double Unders

2 Dumbbell Thrusters, 45/30 lbs

10 Double Unders
Goal: 7 min or less

Start Part 2 at the 10 min mark…

B: Metcon (Time)

For time:

10 CTB Pull-Ups

20 Row Calories

8 CTB Pull-Ups

16 Row Calories

6 CTB Pull-Ups

12 Row Calories

4 CTB Pull-Ups

8 Row Calories

2 CTB Pull-Ups

4 Row Calories
Goal: 9 min or less

Cool Down

Warm-up (No Measure)

Easy Row/Walk 3-5 min

OH Weighted Abmat Sit Up

3 x 15