Monday - 070725

Dov Panda

Jul 7, 2025 — 1 min read

Crossfit W.o.D:
Strength:
Every 2min For 14min Build Heavy complex:
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean

Metcon:
5 Rounds For time:
400m run
20 KB Russian Swing (#32/24)
10 Chest-to-bar

Endurance:
38Min AMRAP of:
400m Run
15 Devill press (#15/10x2)
15 Wallball (#10/6)
15 Burpees

Gymnastics:
Skill:
Butterfly Pull Up

Strength:
20 Min Emom:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.

Wednesday - 300725

CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10min AMRAP of: 10 Squat Clean (#60/40) 1-2-3-4… Wall walk CrossFit Strength: Part A: Strict press 5-5-5-3-3-3 Part B: 4 sets: 10/10 light db seated external rotation *1min rest after each set Metcon: 3 Rounds for time: 5

Tuesday - 290735

CrossFit W.O.D: Strength: Every 2min for 14min Build heavy set of: 1 Push press + 2 Push Jerk Metcon: 15min AMRAP of: 60 Double unders 15 Dual DBs Front Squat (#22.5/15x2) 5 Bar muscle ups Endurance: Every 5min for 40min of: 15 KBs Thruster (#16/12x2) 50

Monday - 280725

CrossFit W.O.D: Strength: 12 min Build up to 2 rep touch & go Power Snatch Metcon: For Time: 1200m Run 50 Ring Dip 50 Box Jumps 50 Push ups 50 KB Swing (#32/24) CrossFit Strength: Part A: Front Rack Lunges 6-6-4-4-2-2-2 Part B: 4 Super set 10-12

Sunday - 270725

Crossfit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: 3 Rounds For Time: 15 Sumo deadlift high pull (#43/30) 10 Burpees over bar 10 Chest-to-bar Endurance: 40min AMRAP of: 400m run 20 wall ball (#10/6) 50 mountain climber 20 KB Sumo deadlift high pull (#20/16x1)

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Wednesday - 300725

Tuesday - 290735

Monday - 280725

Sunday - 270725