Wednesday - 030925

Dov Panda

Sep 3, 2025 — 1 min read

CrossFit W.O.D:
Strength:
Weighted Pull-up
4-4-3-3-2-2

Metcon:
For Time:
100 Double unders
80 Dual DB Front rack Squat (#22.5/15x2)
60 Dual DB Step-overs (#22.5/15x2)
40 Ring Dip
20 Dual DB Hang Clean & Jerk (#22.5/15x2)
100 Double unders

CrossFit Strength:
Part A:
Tempo Deadlift (@X232)
5-5-4-4-3-3

Part B:
4 sets:
30 sec Hamstring Plank
+
5-8 Nordic hamstring curl
*1-1.5min rest between set

Metcon:
8min EMOM of:
min1- Max Sandbag Clean (#70/40)
min 2- Max Sumo Deadlift High-pull (#60/40)

Thursday - 040925

CrossFit W.O.D: Strength: Push-press 5-5-4-4 Metcon: 9min AMRAP of: 20/16 Cal Row // 15/12 Cal Bike 10 Deadlift (#120/90) -1min Rest- 9Min AMRAP of: 10-20-30-40… KB Swing (#24/16) KB Goblet Lunges (#24/16) Endurance: 3 Rounds: 6min AMRAP of: 40 Double unders 10 Dual DB

Tuesday - 020925

CrossFit W.O.D: Strength: Every 2min For 16min build heavy complex of: 1 Power Clean 1 Hang Squat Clean Metcon: 10-8-6-4-2 of: Shoulder to overhead (#70/50) Burpees over bar Chest-to-bar ==Endurance:= 40min AMRAP of: 30/24 Cal Row // 26/20 Cal Bike 20 Box Jumps 20 Tuck-ups 20

Monday - 010925

CrossFit W.O.D: Strength: Romanian Deadlift 6-6-5-5-4 Metcon: 14min AMRAP of: 15 Box Jumps 10 Thruster (#43/30) 15 Push-ups 10 Toes-to-bar Endurance: E4MOM For 40min: 15 Wall Ball (#10/6) 20 KB Swing (#16/12) 15 KB Sumo Deadlift high pull (#16/12) 50 Mountain climber Gymnastics: Skill:

Sunday - 310825

CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: 5 Rounds For time: 400m Run 20 Wallball (#10/6) 5 Hang Power Clean (#80/50) CrossFit Strength: Part A: Bench Press 18min Build up to RM3 Part B: 4 super set: 3-5 Handstand push-up-cest to wall + 30m Heavy Dual DB

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Thursday - 040925

Tuesday - 020925

Monday - 010925

Sunday - 310825