Sunday 040126

Dov Panda

04 Jan 2026 — 1 min read

CrossFit W.O.D
Strength:
Front Squats
5-5-5-3-3-3 *Build Up to a Daily @2RIR

Metcon:
For Time:
30-20-10
C2b
WallBall Shots #10/6kg
*Every 01:00 Min (Including 00:00) – 10 Jumping Lunges

CrossFit Strength
Part A:
Tempo Back Squats
5-5-4-4-3-3
*@32X1 Tempo

Part B:
4 Supersets:
8-10 2DB Navy Seal Rows (Same Weight Across)
+
5\5 Pistols \ Weighted Pistols

Part C:
E02:00MOMx4 Rounds:
5 Strict Pull ups/C2B
5\5 Heavy 1KB Overhead Squat
*Max Distance 1ARM Farmer's Carry For the remaining (Alt Left & Right B\W Sets)

Monday 050126

CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 In B\W Sets: 20 sec Hollow Hold+20 Sec Hollow Rocks Metcon: E02:00MOM x 5 Rounds: 10 GTOH #50/35 8 Lateral Burpees Over the Bar *Max Box Jumps #60/50cm for the remaining CrossFit Endurance 5 Rounds for Time:

Saturday 030126

CrossFit W.O.D Strength: Back Squats E02:30MOMx6 Sets: 5-5-5-3-3-3 *Build up to a heavy 3. Metcon: 10:00 Min AMRAP: 5 Sandbag Cleans #70/45 12\9 Cals Bike or 15\12 Cals Row

Friday 020126

CrossFit W.O.D Strength: Push Press E02:30MOMx5 Sets: Build Up To a Heavy 5. Metcon: "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping Pull-Ups 50 KB Swings #16/12kg 50 Lunges 50 K2E 50 Push Press #20/15kg 50 Back Extensions 50 Wall

Thursday 010126

CrossFit W.O.D Strength: E02:00MOM X8 Sets: 4-8 Strict\Deficit Strict HSPU * 30-40 sec Weighted Hollow Hold Metcon: For Time: 1-2-3-4-5..10 HSPU Dual DB Box Step Overs #2x22.5/15kg CrossFit Endurance E06:00MOMx6 Rounds: 32/24 Cals Row 20 V-ups 16 Alt. DB Snatch #15/10kg

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Monday 050126

Saturday 030126

Friday 020126

Thursday 010126