Wednesday - 050423

Dov Panda

Apr 5, 2023 — 1 min read

Strength:
Barbell Bent-over Rows
5-5-4-4-3-3

Metcon:
10 Rounds for time:
4 Deadlifts (#100/70)
6 Devil Press (#22.5/15,x2)
8 Pushups

Endurance:
AMRAP in 40min of:
100-200-300m... Row
20 Air-Squats
20 Situps
20 Russian KB Swings (#24/16)

Gymnastics:
‏Skill- Butterfly Pull Up/ C2B

‏Strength-20 Min Emom:
‏Min 1- 3 Arch Pull/ 9 False Grip Ring Row
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Chin Ups
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

Wednesday - 271124

CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats

Tuesday - 261124

CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups

Monday - 251124

CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m

Sunday - 241124

CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)

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Wednesday - 271124

Tuesday - 261124

Monday - 251124

Sunday - 241124