Monday - 080724

Dov Panda

Jul 8, 2024

CrossFit WOD:
Strength:
Weighted Ring Dips
4-4-3-3-2-2

Metcon:
For time:
40 KB Overhead Lunges (#24/16,x1)
40 Box Jump Overs
40 Hang Power Cleans (#50/35)
40 Pullups

Endurance:
5 Rounds for time:
Row 1000/800m
25 Knees-to-elbows
25 Pushups
25 Wallballs (#10/6)

Gymnastics:
Skill- Free Handstand

Strength- 20Min Emom:
-1-3 Dragon Flags
-5/5 Seated DB Shoulder Press
-3 Arch Pulls/10 Bent Over Row
-15-30Sec Ring Support
-Rest!

Tuesday - 221024

CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 (3/3) Metcon: 7 Rounds for time: 7 Dual DB Snatch (#22.5/15,x2) 7 Toes-to-bar 7 Burpees Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row 10 Burpee Pullups

Monday - 211024

CrossFit WOD: Strength: Strict Press 5-5-5-5-5 Metcon: For time: 10-8-6-4-2-4-6-8-10 DB Box Step-Overs (#22.5/15,x2) 1 Rope Climb Endurance: 6 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/400m 30 Medball Situps

Sunday - 201024

CrossFit WOD: Strength: E2MOM for 12min: Paused Squat Clean 2-2-2-1-1-1 *3sec pause under the knee before completing each rep Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats

Saturday - 191024

CrossFit WOD: Strength: Weighted C2B Chin-ups 3-3-3-2-2-2 Metcon: AMRAP in 16min of: 6-8-10-12… +2 DB Hang Clusters (#22.5/15, x1) 40 Double Unders

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Tuesday - 221024

Monday - 211024

Sunday - 201024

Saturday - 191024