Wednesday 120826

Dov Panda

12 Aug 2026 — 1 min read

CrossFit W.O.D
Strength:
Bent-Over Rows
5x6

Metcon:
For Time:
200m 2KB Farmer's Carry #2x24/16kg
Into
5 Rounds for Time:
20 Air Squats
10 Push Ups
5 Toes To Bars
Into
200m Farmer's Carry

CrossFit Strength

Part A:
Tempo Romanian Deadlift
6-6-4-4 @41X1
(4 sec on the way down, Explosive On The Way Up)

Part B:
E03:00MOMx4 Sets:
1 Legless Rope Climb
10 2DB Push Press #2x22.5/15kg

Part C:
E02:00MOMx3 Rounds:
10 Sandbag bearhug Squats #75/50kg
Into Max Cals Echo

Tuesday 110826

CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.

Monday 100826

CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12

Sunday 090826

CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:

Saturday 080826

CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups

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Tuesday 110826

Monday 100826

Sunday 090826

Saturday 080826