advanced gymnastics WOD

 
Omry Peled  
 
ינואר 31, 2015  

WOD

Skill

HSPU

"Robbie"

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

Post rounds completed to comments.

*use regular HSPU & legless rope climb as scale

היום המטורף ביותר בשבוע!

 
Omry Peled  
 
ינואר 30, 2015  

WOD 12:00

Complete as many rounds as possible in 15 minutes of:
200m run
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

Post rounds completed to comments.

strongman 11:00

tire flips!

Endurance 13:00

20 amrap:
Walk up the stairs
50 DU
15 box jump

R'x club – competitors 14:00

"2007"
For time:
Row 1000 meters
then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)
Time Cap: 15 minutes

medball clean

 
Omry Peled  
 
ינואר 29, 2015  

WOD

Back to basics

medicine-ball cleans

Metcon

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

*R'x=squat clean

Post time to comments.

Weight-lifting

high hang squat snatch 5X2 (light weight)
hang squat snatch 5X2 (medium weight)
squat snatch (75%x1, 80%x1, 85%x1)3

Snatch

 
Omry Peled  
 
ינואר 28, 2015  

WOD

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Endurance

24min EMOM, of:

odd – suicide sprints

even – 10 box jumps

20min of CrossFit

 
Omry Peled  
 
ינואר 26, 2015  

pic courtesy of the CrossFit-Games

WOD

Complete as many rounds as possible in 20 minutes of:
100 double unders
10 burpees, jumping over the barbell
5 thrusters 60/40kg

Post time to comments.

GirlsWOD

Strength

5X3 thrusters (weight across)

20min in teams of 3 :

max distance row

GET OVER IT

 
Omry Peled  
 
ינואר 26, 2015  

WOD

Strength

5X8 back squats

climb with every set

30 bar muscle-ups for time!

*use jumping from a box as a progression

Endurance

5 interval of:
20 unbroken front squat
400 meter run
3 min rest

Core of steel

 
Omry Peled  
 
ינואר 25, 2015  

WOD

12min jump rope practice/warm up

3 For quality:

1min wall facing handstand hold

1min rest

1min hollow hold

1min rest

1min superman hold

1min rest

Gymnastics

play withHandstands!

שניים אוחזים…

 
Omry Peled  
 
ינואר 24, 2015  

WOD

Complete (IN A COUPLE) as many deadlifts as possible in 12 minutes 
athlete #1 – 275-lb. deadlifts
athlete #2 – chin-up hold at the top

athlete #1 can lift only when athlete  #2 is up above the bar

*switch when you decide!

don't skip legs day…

 
Omry Peled  
 
ינואר 23, 2015  

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Strongman

7 rounds, each for time, of:

10 Russian KTB swings 32/24kg

20m (10 each way) sled backward drag 40kg (sled weighing 10kg)

*fully recover between sets!

Endurance

500m run*5
work/Rest= 1/1

Rx Club – Competitors (16:00 in wingate!)

3 rounds for time, of:

uphill sprint (Dune)

25 burpees

vest/back pack –  20/10kg

הקם להורגך…

 
Omry Peled  
 
ינואר 22, 2015  

את האימונים הערב במועדון נפתח בסדנה בה תלמדו ותתרגלו ניטרול של תוקף חמוש!

בסדנה בת שעה עם דן אורן, תתרגלו שני תרחישים בסיסיים שעשויים לעשות את ההבדל בין חיים למוות בסיטואציות כמו ארוע הדקירה אתמול בתל-אביב.

הסדנה תתקיים בשעה 18:00, ללא עלות ופתוחה ל-כ-ו-ל-ם.

 

WOD

3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders

Post time to comments.

Weight lifting

 Split jerk: (75%x1, 80%x1, 85%x1)3
Clean segment pull: 6X2 (100-110%)