Wednesday 311225

Dov Panda

Dec 31, 2025 — 1 min read

CrossFit W.O.D

Strength:
Weighted Ring Dips 5-5-5-3-3-3

8\8 1DB Bent-over Rows @1231 TEMPO

Metcon:
3 R.F.T:
3 BMU
15 KB SDHP #1x24/16kg
6 C2b
20 KB Swings
9 Toes To bars
25 KB Deadlifts

CrossFit Strength

Part A:
Pendlay rows
8-8-6-6-4-4
Part B:
4 SuperSets:
4\4 1DB Split Jerks @Build Up to a heavy
6-8 Strict Toes to Bars
8-10 1KB Side Flexion\Per Side
Part C:
06:00 Min AMRAP:
9 Deadlifts #80/50
6 Power Cleans
3 Push Jerks

Tuesday 301225

CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up for a heavy complex for the day: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Squat Snatch Metcon: 20 Min EMOM, For Max reps: 1.) Double Unders 2.) 1DB Alt. Overhead Lunges #1x22.5/15

Monday 291225

CrossFit W.O.D Strength: Deadlift Every 03:00 x 6 Sets: 5-5-5-3-3-3 *Build up to a Daily heavy 3 Metcon: For Time: 12-9-6 C2b Pull Ups Box Jump Overs Rest 02:00 min For time: 21-15-9 Cals Row WallBall Shots #10/6 CrossFit Endurance 10 Rounds For Time: 10

Sunday 281225

CrossFit W.O.D Strength: C&J – On A 15:00 Min Running Clock, Build Up to a Heavy Clean And Jerk (Any Version) Metcon: E02:30MOMx5 Rounds: 200m Row Into Max reps C&J #50/35kg Crossfit Strength Part A: Bulgarian Split Squats 5x(8-8-6-6-6)\Per Leg

Saturday 271225

CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24

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Tuesday 301225

Monday 291225

Sunday 281225

Saturday 271225