Monday - 150724

Dov Panda

Jul 15, 2024 — 1 min read

CrossFit WOD:
Skill:
20min Handstands Practice

Metcon:
AMRAP in 15min of the ladder:
4-8-12-16… +4
Toes-to-bar
Dual KB Front Rack Lunges (#24/16,x2)
Burpees

Endurance:
AMRAP in 35min of:
10 Wallballs (#10/6)
10 Burpees
10 KB Swings (#24/16)
10 Box Jump Overs
10 V-Ups
10 Pushups

Gymnastics:
Skill- Free Handstand

Strength- 20Min Emom:
-6-10 Leaning Forward Push Up
-20-30 Sec Bar L- Hold
-5/5 Bottom Up KB Press
-8/8 KB Side Flexions
-Rest!

Sunday - 080924

CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM3 Metcon: 6 Rounds for time: 15 Pushups 15m KB Front Rack Walking Lunges (24/16,x2) 15/12 Cal Bike

Saturday - 070924

CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)

Friday - 060924

CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find

Thursday - 050924

CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m

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Sunday - 080924

Saturday - 070924

Friday - 060924

Thursday - 050924