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!

Monday - 240225

CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)

Sunday - 230225

CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)

Saturday - 220225

CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs

Friday - 210225

CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+

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Monday - 240225

Sunday - 230225

Saturday - 220225

Friday - 210225