Wednesday 010426

Dov Panda

01 Apr 2026 — 1 min read

CrossFit W.O.D
Strength:
E03:00MOMx4 Sets:
6\6 Bulgarian Split Suqats
30 Sec Weighted Hollow Rocks

Metcon:
"Nate" 20:00 Min Amrap:
2 Ring Muscle Ups
4 HSPU
8 Russian KB Swings #32/24kg

CrossFit Strength
Part A:
Bench Press
5-5-4-4-3-3

Part B:
E04:00MOMx4 Supersets:
6-8 Strict HSPU
6-8 Strict Toes To Bars
40 Sec Weighted Plank

Part C:
For Time:
20 Back Squats #50/35kg
10x7.5mx2 Shuttle Runs
15 Back Squats #60/43kg
10x7.5mx2 Shuttle Runs
10 Back Squats #80/60kg
10x7.5mx2 Shuttle Runs

Tuesday 310326

CrossFit W.O.D Strength: E02:30MOMx6 Sets, Build Up For The Following Complex: Muscle Clean Hang Power Clean Hang Squat Clean (1+3+2) Metcon: E04:00MOMX4 Rounds: 24\18 Cals Row 15 Toes To Bars Max WallBall Shots #10/6kg For The Remaining. CrossFit Endurance 35:00 Min

Monday 300326

CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB

Sunday 290326

CrossFit W.O.D Strength: Tempo Front Squats 4-4-3-3-2-2-2 @3 Sec On The Way Down On Each Rep. Metcon: 14:00 Min AMRAP: 24 Sit-Ups 12 Pull Ups 6 2KB STOH #2x24/16kg CrossFit Strength Part A: Back Squats 5x5, Start at 70% Part B: 3 SuperSets: 5 Weighted Pull

Saturday 280326

CrossFit W.O.D Strength: E03:00MOMX4 Sets: 5 Weighted Ring Dips 6\6 Weighted Box Step Ups @2RIR Metcon: E02:30MOMx5 Rounds: 8 Sandbag Squats #70/45kg 2 Rope Climbs *Amrap Distance HS Walk\Wallwalks For The Remaining.

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Tuesday 310326

Monday 300326

Sunday 290326

Saturday 280326