Wednesday 300926

Dov Panda

30 Sep 2026 — 1 min read

CrossFit W.O.D
Strength:
15:00 Min HSPU Practice

Metcon:
E04:00MOMx4 Rounds:
24/19 Cals Bike
Into AMRAP:
10 2DB Hang Squat Cleans #2x22.5/15kg
10 V-Ups

CrossFit Strength
Part A:
Stiff Legged Deadlift
10-10-8-8-6

Part B:
E04:00MOMx3 Supersets:
5 Nordic Curls
5 Kneeling Assisted Sissy Squats

Part C:
06:00 Min AMRAP, Reach As Far As Possible:
1-2-3...
Strict Pull Ups
2-4-6...
1KB Goblet Box Step Ups #1x24/32kg

Hyrox
4 Rounds:
800 m Run
5-10-15-20... m Sled pull 100/80/40 kg
20 m walking Lunges 20/10 kg

Then.. 200 m Farmer carry 32/24/16 kg ***

4 Rounds:
600 m Row
10-20-30-40 m Burpee broad jump
20 wall ball 10/6/4 kg

Then.. 200 m Farmer carry 32/ 24/16 kg ***
***+stairs climb

Time cap: 60 min

Tuesday 290926

CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To

Monday 280926

CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges

Sunday 270926

CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB

Saturday 260926

CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk

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Tuesday 290926

Monday 280926

Sunday 270926

Saturday 260926