Sunday 041026

Dov Panda

04 Oct 2026 — 1 min read

CrossFit W.O.D
Strength:
Bulgarian Split Squats
8-8-6-6-6 (Each)

Metcon:
02:00 Min On\01:00 Min Off x 6 Alt. Rounds:

1.) 9/7 Cals Echo Bike
Into AMRAP:
2DB Box Step Overs @2x22.5/15kg

2.)10 2DB Devil's Press
Into AMRAP:
Tuck Ups

CrossFit Strength
Part A:
Tempo Front Squats
6x2 @52X1
Part B:
4 SuperSets:
8 2DB Chest Supported KB Rows
8-10 Ring Face Pulls
Part C:
3 R.F.T:
5 Push Jerks #80/55kg
10 Bar Facing Burpees

Saturday 031026

CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm

Friday021026

CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:

Thursday 011026

CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air

Wednesday 300926

CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy

Read more

Saturday 031026

Friday021026

Thursday 011026

Wednesday 300926