Tuesday 140426

Dov Panda

14 Apr 2026 — 1 min read

CrossFit W.O.D
Strength:
4 SuperSets Of:
5 Weighted Dips
8\8 DB Bent-Over Rows
30 Sec Weighted Hollow Hold

Metcon:
3 R.F.T:
75 Double Unders
50 Air Squats
25 KB Swings #24/16kg

CrossFit Endurance
E04:00MOMx4 Rounds:
15\12 Cals Bike
10 DB Goblet Squats #1x22.5/15kg
8 Lateral Burpees Over The DB
*Max 1DB Box step Overs In the Remaining #60/50cm

Rest 03:00 Into:

E04:00MOMx4 Rounds:
15\12 Cals Row
10 Alt. 1DB Snatch
8 Burpee Pull Ups
*Max Wall Ball Shots In The Remaining #10/6kg

Monday 130426

CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-8 Metcon: For Time: 30-20-10 WallBall Shots #10/6kg Box Jumps #60/50cm Rest 02:00 Min Into: 18-15-12 Chest To Bar Pull Ups 1DB Devil's Press #1x22.5/15kg Rest 02:00 Min Into: 12-9-6 Strict HSPU 2DB

Sunday 120426

CrossFit W.O.D Strength: 15:00 Min Build Up For The Following Complex (From Floor): Thrusters Front Squats (2+2) Metcon: 10 Rounds For Time: 5 Hang Power Cleans #60/43kg 10 Lateral Burpees Over The Bar CrossFit Strength Part A: Deadlifts 5x5 Part B: E03:00MOMx4 Sets: 6

Saturday 110426

CrossFit W.O.D Strength: Paused Bench Press 6-6-4-4-2-2 *2Sec Pause At Chest on Each Rep Metcon: 4 Rounds For Time, IGUG (work in Teams Of 2): 500m Row 10 SandBag Cleans #70/45kg 20 Sandbag Squats 60m SandBag BearHug Carry

Friday 100426

CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:

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Monday 130426

Sunday 120426

Saturday 110426

Friday 100426