10/03/2019 - Sweat Panda CrossFit

10/03/2019

WOD

Oct 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Odd: 10 Russian KB Swing + Singles w/ Remaining Time

Even: 3 Kip Swing + 1 Pull Up + 3 Kip Swing and Singles w/ Remaining Time

PERFORMANCE

FITNESS

A: Static Hold PVC Overhead Squat (Time)

Notes: Stop at :90 sec if you are still meeting all points of performance
ASSESSMENT 6

B: Handstand Push-ups (Max Reps)

ASSESSMENT 7

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 7

Max Set of “Z Press”

Notes: Choose a weight that allows you to get a minimum of 10-15 reps.

C: Metcon (AMRAP – Rounds)

PERFORMANCE

5 Rounds On the 4 min

1 Round of “Helen”

Run 400 meters

21 Swings (53/35)

12 Pull Up

Goal: Finish all intervals in under 4 min

FITNESS

5 Rounds On the 4 min

1 Round of “Helen”

Run 200 meters

15 Swings (35/26)

8 Jumping Pull Up

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side