Wednesday 160926

Dov Panda

16 Sep 2026 — 1 min read

CrossFit W.O.D
Strength:
Front Squats
5-5-3-3-3

Metcon:
15:00 Min AMRAP, IGUG:
40 Wallball Shots #10/6kg
30 Russian KB Swings #32/24kg
20 Cals Bike
**When Partner A Works, Partner B Holds Max Time In Plank.

CrossFit Strength
Part A:
Tempo Strict Press
5-5-3-3-3 @1131

Part B:
3 Supersets:
10\10 Banded Pallof Press
10 Overhead Plate Sit-Ups #20/15kg

Part C:
5 R.F.T:
5 Box Jump Overs #70/60cm
3 Sandbag Cleans #75/50kg

Tuesday 150926

CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up To A 2RM Cluster Metcon: E03:00MOMx4 Sets: 15/12 Cals Bike 12 2DB Thrusters #2x22.5/15kg *Into Max Reps Sit-Ups For The Remaining. CrossFit Endurance 40:00 Min AMRAP: 400m Run 16 1DB Devil&

Monday 140926

CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg

Sunday 130926

CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg

Saturday 120926

CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups

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Tuesday 150926

Monday 140926

Sunday 130926

Saturday 120926