Thursday 090426

Dov Panda

09 Apr 2026 — 1 min read

Crossfit W.O.D
Strength:
Tempo RDL 8-8-6-6-4-4 @32X1 Tempo
30 Sec Side Plank\Per Side Between Sets.

Metcon:
"Nicole"
20:00 Min AMRAP:
400m Run
Max UB Pull Ups

CrossFit Endurance
E04:00MOMx4 Rounds:
19\12 Cals Bike
10 KB Goblet Squats #1x24/16kg
8 KB Facing Burpees
*Max 1KB Box step Overs In the Remaining #60/50cm

Rest 03:00 Min

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

Wednesday 080426

CrossFit W.O.D Strength: Push Press 4-4-3-3-2-2 Metcon: 10:00 Min Amrap: 50 Double Unders 10 2KB Hang Cleans #2x24/16kg CrossFit W.O.D Part A: Back Rack Reverse Lunges 10-10-10-8-8-8 (Total) Part B: E03:30x4 Rounds: 8\8 DB Bent-Over Rows 6\6 1Arm Half Kneeling Bottom

Tuesday 070426

CrossFit W.O.D Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups

Monday 060426

CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Endurance Part A: E03:00MOMx5 Sets: 400m

Sunday 050426

CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10

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Wednesday 080426

Tuesday 070426

Monday 060426

Sunday 050426