Wednesday 141026

Dov Panda

14 Oct 2026 — 1 min read

CrossFit W.O.D
Strength:
Weighted Push Ups
5-5-3-3-3
00:30 Sec Farmer's Wall-Sit In Between Sets

Metcon:
18:00 Min AMRAP:
15 WallBall Shots #10/6kg
12 Box Jump Overs #60/50cm
9 Hand Release Push Ups

CrossFit Strength
Part A:
Front Rack Reverse Lunges
8-6-6-4-4 (Total)

Part B:
3 Supersets:
12 Alternating Goblet Curtsy Lunges
8\8 Single Arm Ring Rows

Part C:
For Time:
1-2-3-4-5
WallWalks
Deadlifts #125/85kg

Hyrox
For time:
1 km Run
50 m Sled push 150/100/60 kg
25 wall ball
1 km Row
80 m Burpee broad jump
25 wall ball
1 km Run
100 m Sandbag walking lunges 30/20/10 kg
25 wall ball
1 km Row
200 m Farmer carry 32/24/16 kg
25 wall ball
1 km Run
50 DB Renegade Row
25 wall ball

Time cap: 60 min

Tuesday 131026

CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian

Monday 121026

CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups

Sunday 111026

CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec

Saturday 101026

CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg

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Tuesday 131026

Monday 121026

Sunday 111026

Saturday 101026