Monday 090326

Dov Panda

09 Mar 2026

CrossFit W.O.D
Strength:
Romanian Deadlift
5x6 @31X1 Tempo

Metcon:
15:00 Min Amrap:
15\12 Cals Row
3 WallWalks
15 2DB Box Step Overs #2x22.5/15kg

CrossFit Endurance
10 Rounds For Time:
200m Run
12 Push-Ups
18 KB Goblet Squats #16/12kg
24 KB Swings
Into 2 Tabatas: Cals Bike @9RPE! Hard
*02:00 Min Rest B\W Tabatas

CrossFit Gymnastics

Skill:
Kipping Bar Muscle Up
-Hollow & Arch
-Kipping Technique
-Transition
-Kipping Dip

Sunday 080326

CrossFit W.O.D Strength: Split Jerk 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 15 2DB Thrusters #2x22.5/15kg CrossFit Strength: Part A: Wide Grip Pull Ups 5x5 Part B: 4 SuperSets: 5 Weighted Push Ups 20-30 Sec Hanging L-sit Part C: 50 2DB Box Step Ups #2x22.

Saturday 070326

CrossFit W.O.D 26.2 CrossFit Open Workout For time: 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Chest-To-Bar Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Ring Muscle Ups Time

Friday 060326

CrossFit W.O.D Strength: 20:00 Min Practice HandStand Metcon: 5 Rounds For time: 15 Box Jump Overs #60/50cm 10 Hang Power Cleans #60/43kg

Thursday 050326

CrossFit W.O.D Strength: Back Squats 8-8-6-6-4-4 Metcon: For Time: 40/32 Cals row Or 30/24 Cals Bike 2DB 30 Front Squats #2x22.5/15kg 30/24Cals Row Or 24/18 Cals Bike 20 2DB Front Rack Lunges 20/16Cals Row Or 16/12 Cals Bike 10 2DB

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Sunday 080326

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Thursday 050326