סופה בחוץ? זמן מצויין לאימון הרמת משקולות!

 
Omry Peled  
 
דצמבר 31, 2015  

WOD

Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps

Post loads to comments.

RUN

 
Omry Peled  
 
דצמבר 30, 2015  

WOD

for time:

1600m run

6 – 10m segments Bear crawl

800m run

4-10m segments Bear crawl

400m run

2 -10m segments Bear crawl

cash-out

15min streching session!

Endurance

same as WOD!

pull-up

 
Omry Peled  
 
דצמבר 29, 2015  

pic by Uri Nizan

WOD

skill

10min EMOM, of:

odd – 50 double unders

even – 10 pistols (alternating)

5 RFT, of:

3 weighted pull ups 20/8kg DB

5 strict pull-ups

7 kipping pull-ups

*advanced athletes required to go unbroken on every set or the set doesn't count!

**20min time cap!

GirlsWOD

"Nicole"

20min AMRAP, of:

400m run

max unbroken pull-ups

"Tabata Something Else"

 
Omry Peled  
 
דצמבר 28, 2015  

WOD

"Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Endurance

same as WOD!

5RFT

 
Omry Peled  
 
דצמבר 27, 2015  

pic by Dima V.

WOD

back to basics

full KTB swings

5 rounds for time of:
30 full KTB swings 24/16kg
15m Handstand walk (or 10m/5m/30 wall facing handstand shoulder touch)
50 walking lunges

*18min time cap!

Post time to comments.

Gymnastics

bar MU

handstands

*

Strength

 
Omry Peled  
 
דצמבר 26, 2015  

 

WOD

15min to establish 3 heavy shoulder press

15min to establish 3 heavy back-squat

15min to establish 3 heavy deadlift

*we are not looking for your 3RM, just lift heavy!

interval

 
Omry Peled  
 
דצמבר 25, 2015  

WOD

5 2-minute rounds of:
5 muscle-ups
run down & up the steirs (from B to A)
Max reps 135-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.

Strongman

5 2min rounds, of:

200m run

max hammer strics on a tire

*rest as needed between efforts

Endurance

same as WOD!

SDHP

 
Omry Peled  
 
דצמבר 24, 2015  

WOD

Skill

7min EMOM, of:

5-8 HSPU

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

Post reps for each set to comments.

Weightlifting

Hang squat clean + front squat 5*2+2, 5*1+1

3 position pause clean pull (pause 3 sec each position) 7*1

BE THE JUDGE

 
Omry Peled  
 
דצמבר 23, 2015  

באימון היום תעבדו בזוגות!

בזמן שאחד מכם מבצע את האימון-השני ישמש כשופט, יאשר או יפסול חזרות ויקפיד על טכניקה ראוייה לכל אורך האימון ע"פ סטנדרטים שנעבור עליהם יחד.

האימון שלכם נראה אחרת לגמרי כשיש מישהו שצריך לתת לו דין-וחשבון…

WOD

Baqck to basics

clean & jerk (no puse between the 2 movments)

15-12-9 reps for time of:
135-lb. clean and jerks
Chest-to-bar pull-ups

Post time to comments.

*10min time cap!

skill day

 
Omry Peled  
 
דצמבר 22, 2015  

WOD

10min EMOM, of:

9m handstand walk

-5min rest

10min EMOM, of:

5 DB snatch (each hand)

-5min rest

10min EMOM, of:

50 double unders

GirlsWOD

"Kelly"

5 rounds for time, of:

400m run

30 box jumps (50cm)

30 wall balls