10.03.2017

WOD

Oct 02

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

6 MIn EMOM

Odd:

7 Reverse Grip Barbell Press

7 Roll Over V-Sit

Even:

:30 sec Row

8 Walking Lunge Steps

Metcon

I: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Row 500 m/ Run 400

25 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

Goal: 2+ Rounds

Rest 3 min…

II: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Row 500 m/ Run 400m

25 Single Dumbbell Overhead Squats, 50/35 lbs

Cool Down

Warm-up (No Measure)

Easy row/run for 5 min

3 rounds:

15 Hip Bridges

15 Band Pull Aparts