Category Archives for "WOD"

07.31.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Min

2 Rounds

15 Band Pull aparts

10 Band good mornings

5 band Overhead squats

3 inch worms with a push up

3 MU Transitions

Strength

Back Squat (1)

Find a Heavy single in no more than 15 min.

NOT 1 Rep Max

Metcon

Metcon (Time)

For time:

50 Overhead Squats, 115/75 lbs

25 Muscle-ups
Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Chest/Shoulder Stretch on rig or wall

:90 sec/side

Foam Roll/Smash Upper Back

2 min

07.29.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200 meters

Carioca down & back

Then;

2 Rounds:

10 Spiderman lunge

10 Arms (over and back)

5 Heel-toe + drop lunge (each leg)

50 feet Inchworm

5 Back stroke (each arm)

5 Push-Ups (2 Second hold top/bottom)

:30 Hollow Body Hold on Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

With a Partner

200m Relay

80 KB swings

60 Jumping Lunges

40 Burpees

20 T2B
One Partner Working at a Time.

Cool Down

Warm-up (No Measure)

200 Meter Walk

07.28.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Bulletproof Shoulders (No Measure)

Side Plank Reverse Fly (12/side)

Modified Push-Up Y Hold (15 sec Hold, 4/side)

Scap Pushups x 15

Cuff Isolation 15/side

B: Warm-up (No Measure)

2 Rounds:

200m run

Burgener Warm up

Metcon

Metcon (Time)

5 rounds for time of:

10 Power Cleans, 155/105 lbs

Run With Plate, 45/35 lbs, 200 m
Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Single Leg Deadlift w/ dumbbell

2 x 10/side

Bar Hang :30 sec x 2

Roll out upper back 2 min

07.27.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 singles

8 Kip Swing (4 normal kip, 4 Bringing your knees up)

5 Push up w/ 2 sec pause at bottom and top

Strength

Hang Clean and Jerk (1-1-1-1)

Metcon

Metcon (Time)

For time:

25 Toes-to-bars

50 Burpee Pull-ups

100 Double Unders
Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Easy Jog/Row (400/500)

07.26.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2-4 Min: Tabata Burpee

4 Rounds:

10 Hip Bridges

5 Wall Ball (toss above rx target)

5 Deadlift (Increase weight every round)

Metcon

Metcon (Time)

2 rounds for time of:

25 Deadlifts, 225/155 lbs

35 Wall Balls, 20/14 lbs
Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Hold Bottom of Squat (weighted)

:45 x 3

then…

Banded Hammie Stretch

:90 sec/side

07.25.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1min Banded Front rack stretch/side

3 Way hip stretch/3x per side

3 Rounds:

5 wall squat

5 Boot strappers

:30sec Plank

Accessory Work

Warm-up (No Measure)

A. Bicep Curl to Arnold Press 2 x 15

B. Jm Press 10-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength

Front Squat (3-3-3-3-3)

Cool Down

Warm-up (No Measure)

KB Farmer Carry, 53/35 lbs, 200 m

Double Kettlebell Front Rack Carry, 53/35 lbs, 150 m

Double Kettlebell Overhead Carry, 53/35 lbs, 100 m

07.24.2017

WOD

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

07.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Partner Wallballs

20 Partner Russian Twists

20 Partner Situp/med ball toss

(use same wall ball for each exercise, 10 reps per person, alternate each rep between partners

Metcon

A: Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 12 Minutes:

10 Burpees

20 Bicycle Crunches

10 Push-ups

20 Squats

1 Works, 1 does 150m Waiters walk (30/20)

B: Metcon (AMRAP – Reps)

Tabata for Total Reps, alternate each rep

Wallballs (20/14)

Goblet Squat (30/20)

DB Push Press (30/20)

Cool Down

Warm-up (No Measure)

200m Walk

Accumulate 30 hanging knee raises

07.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

“”Easy”” Tabata Row: 20sec on, 10sec off

3 Rounds

Burgener Warm Up w/ empty bar

-(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) (hang squat clean) Complete 3-5 reps at movement before moving onto the next

Strength

Deadlift, Power Clean, Clean Complex (1-1-1-1-1-1-1)

Perform as a complex, Deadlift + Power Clean + Squat Clean using the heaviest weight possible each set

Cool Down

Warm-up (No Measure)

Single Leg Deadlift

2 x 10 each leg

Weighted Box Step Up

2 x 10 each leg

07.20.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Partner warm up:

3 Rounds:

Partner A runs 200m

Partner B: 3 kip swing, 6 Sit-Ups, 9 Air squat

Alternate rounds

If doing individually do 3 rounds at an easy to moderate pace

Metcon

Metcon (Time)

4 rounds for time of:

400 M Medicine Ball Run (20/14 )

20 Burpee Pull-ups
Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Chest/Shoulder Stretch against rig

:60-:90 sec/side

Superman/Hollow Hold

3 x 10 w/ :3 sec pause at each position