WOD 210228
Midline-
5 sets of-
30 seconds work, 15 seconds rest-
D-ball "Bear hug"
Plank (may be weighted)
Overhead hold- using plate
Metcon-
7 Rounds for time-
8 DB step ups 30/20kg
4 D-ball clean 70/40kg
2 Rope climbs
Midline-
5 sets of-
30 seconds work, 15 seconds rest-
D-ball "Bear hug"
Plank (may be weighted)
Overhead hold- using plate
Metcon-
7 Rounds for time-
8 DB step ups 30/20kg
4 D-ball clean 70/40kg
2 Rope climbs
Pull-
Bent over rows- 8-8-8-8-8
Metcon-
For time-
10 rounds-
6 Sumo DLHP 50/35kg
6 Chin ups
– Every 2 minutes on the minute- 3 Lateral burpees
Volume day
Part 1-
Build heavy hang power snatch.
Part 2-
For time-
75 Hang power snatches 30/20kg
75 T2B
75 HRPU
Push-
5 super sets of- 8 strict high pulls + 8 strict presses
Metcon-
16 AMRAP-
21 DB hang clean & jerk 22.5/15kg
15 Pull ups
9 "Devil press"
3 Bar muscle ups
Lift-
Build heavy complex of-
1 power clean & jerk
1 squat clean & jerk
Metcon-
5 rounds for time-
9 Hang Power cleans 70/45kg
6 Jerks
30 Double unders
Squat-
Back squat- 8 sets of 1 rep.
Metcon-
For time-
3-6-9-12-15-18-21
American KBS 32/20kg
Goblet squat
Sit ups
© 2021 כל הזכויות שמורות לקרוספיט השרון פולג | אתר: רועי אייל | עיצוב: רוזי בובר