Thursday 050326

Dov Panda

05 Mar 2026 — 1 min read

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 STOH

CrossFit Endurance
21.1 Open Workout: 1 Wall walk
10 Double Unders
3 wall walks
30 Double Unders
6 wall walks
60 Double Unders
9 wall walks
90 Double Unders
15 wall walks
150 Double Unders
21 wall walks
210 double-unders
Time Cap: 15:00 Min

*** Rest 03:00 Min Into :***

15:00 Min Amrap:
30 Air Squats
10 Burpee Pull Ups
30 air Squats
20 V-Ups
30 Air Squats
30 Hollow Rocks

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Wednesday 040326

Wednesday 040326

CrossFit W.O.D Strength: 4 Supersets: 10\10 Weighted B-Stance Deadlifts @3 Sec on the Way Down 5\5 Weighted Cossack Squats 6-8 Pike Push Ups Metcon: 16:00 Min EMOM, For Max Reps Of Each: 1.) Weighted Sit-Ups 2.) Double Unders 3.) Burpees 4.) Push Ups

Tuesday 030326

Tuesday 030326

CrossFit W.O.D Strength: 4-5 Supersets: 00:30-00:50 sec Box Pike\Wall HS Hold 20 V-Ups 00:30 Sec Side Plank\Per Side Metcon: For Time: 200 Double Unbers 20 Navy Seal Burpees 30 Jump Squats 150 Double Unders 15 Navy Seal Burpees 30 Jump Squats 100 Double

Monday 020326

Monday 020326

CrossFit W.O.D Strength: 15:00 Min For Quality- 8\8 Weighted Step Ups @5 sec on the way down 5\5 Weighted Skater Squats Or Cossack Squats 10-12 Bench Dips Metcon: 20:00 Min AMRAP: 200m Run 50 Back Extnesions 40 Commando Planks 30 Weighted Sit Ups 20

Sunday 010326

Sunday 010326

CrossFit W.O.D Strength: 4 SuperSets: 8-10 Pike Push Ups 15\15 Weighted Single Legged Glute Bridge 30 Sec Weighted Wall Sit Hold Metcon: 5 Rounds For Time: 30 Air Squats 20 Burpees 30 Alternating Lunges 20 V-Ups 30 Mountain Climbers 20 Push-Ups