Category Archives for "WOD"

07.19.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Pidgeon Stretch:

:90 sec/side

3 Rounds :

1 Bear Complex with empty bar

(PC,FS, PP, BS,PP)

1 muscle up transition

3 Inch worm with a push up

Strength

Front Squat (1-1-1-1-1-1-1-1-1-1)

1 Front Squat, 87% 1RM

Every 1 min for 10 mins.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1 min for 10 mins do:

5 Hang Power Cleans, 155/105 lbs

4 Front Squats, 155/105 lbs

3 Muscle-ups

Cool Down

Warm-up (No Measure)

30 Sit-ups

Windmill

3 x 10/side

07.18.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Row

EMOM 9 Min:

Min 1: 50ft Bear Crawl, 5 Broad

Jump

Min 2: 10 Windmill (5/side),

Min 3: 3 Samson stretch/side, 30 DU

Strength

Snatch (2-2-2-2)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Use work up method

Metcon

Metcon (Time)

50-35-20 reps, for time of:

Dumbbell Snatch, 50/30 lbs

AbMat Sit-up
Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Couch Stretch

:90 sec-2 min/side

07.17.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Min deep squat hold:

1 min with a plate, 1 min without

3 Rounds:

50ft High knees

50 ft Butt kickers

8 PVC Pass through

8 PVC OHS

5 Roll over vsit

10 Dynamic Claves

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Goal: Sub 15

Cool Down

Warm-up (No Measure)

3 x 10 of each

Lateral Raise

45 Degree Raise

Front Raise

Roll/Smash Quads

:90 sec-2 min/side

07.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Butt Kickers (Down and Back)

High Knees (Down and Back)

Side Shuffle (Down and Back)

Then:

2 Rounds

8 Headstand to Pushup

8 Candlestick

8 Thoracic High Five

10 Hollow Rock

Then:

2 Jog Down-Run Back

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

23 Minute AMRAP

4 Partner Relay Sprint (2 each back and down)

8 Partner Relay Bear Crawl (4 each back and down)

Then:

50 Partner Wall Ball

50 Mountain Climbers

100 Medicine Ball Toe Tap

(partner holding squat)

50 Partner Wall Ball Sit Up (alternating off wall)

Cool Down

Warm-up (No Measure)

Walk around the building

2 Minute Psoas w/lxb

2 Minutes Rollout hamstrings & glutes

07.14.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way hip stretch x 3/side

3 Rounds:

5 Banded thrusters

10 calorie Row

3 inch worm push ups

5 Boot Strappers

Metcon

Metcon (Time)

2 rounds for time of:

50 Thrusters, 95/65 lbs

50 Burpees

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

Easy Row/Walk 5 min

Couch Stretch

2 min/side

Stretch Shoulder/Pec on rig

:60-:90 sec/side

07.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 Min

Odd: :45 second row

Even: 3 roll over V-sit

5 ring row

20 Plate hops

Strength

Deadlift (5-4-3-2)

Use heaviest weight for each set.

Metcon

Metcon (Time)

3 rounds for time of:

20 Kettlebell Swings, 53/35 lbs

20 Box Jumps, 24/20 in

20 Chest-to-bar Pull-ups

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Smash/Roll Calves and Lats

:90 sec-2min/side

Hip Bridge

2 x :45 sec

07.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 min Deep Squat Hold

3 Rounds With a PVC

5 PVC Pass through

5 PVC Overhead Squat

5 PVC Sotts press

1 PVC Snatch Balance 4 Inches, 6 inches, Parallell, Full Squat.

Strength

Snatch Balance + Overhead Squat (1-1-1-1)

Use heaviest weight for each set.

Metcon

Metcon (Time)

Front Squat

30 reps from floor at 70% 1RM

Cool Down

Warm-up (No Measure)

Bulgarian Split Squat 10-10-10, using heaviest weight per set

Good Morning 10-10-10, using heaviest weight per set

07.11.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Row

Then:

3 rounds

5 Kip swings

5 Ring row

10 Spider-Man

3 inch worm with push up

10 air squat

Metcon

Metcon (Time)

For time:

30 Rower Calories

— then —

4 rounds of:

Single Arm Kettlebell Walking Lunge, 53/35 lbs, 50 ft

30 Double Unders

Single Arm Kettlebell Walking Lunge, 53/35 lbs, 50 ft

30 Double Unders

— then —

30 Rower Calories

Goal: 16-18 min or less

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

Roll/Smash Quads

:90 sec-2min/side

07.10.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

Foam Roll Upper Back/Lats

2 min/side

B: Snatch Skill Transfer Exercise (No Measure)

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance Without a Dip

5. Snatch Balance With a Dip
3 Rounds

1st Round PVC

2nd & 3rd w/Empty Bar

C: Warm-up (No Measure)

3 Position Snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

Warm-up (No Measure)

Easy Row or Walk 5 min

3 Rounds NOT for time

15 Hip Bridge

5 Windmill/arm

07.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then,

Alternating Tabata:

High Knees with Toe Touch

Ring out the Towel

Metcon

Metcon (Time)

Buy-In 300 DU

Then:

50 Wall Balls (20/14)

50 KB Swings (53/35)

50 Goblet Squats (53/35)

50 Push Press

50 Box Jumps 20″

50 Burpees

50 Sit-Ups

Partner 1 Begins, Partner 2 Runs 200m. Switch every 200m.

Cool Down

Warm-up (No Measure)

Walk Around the Building.

Accumulate 50 Banded Good Mornings.