endure #2

 
Omry Peled  
 
אוגוסט 31, 2016  

HSPU by Adi Edri

WOD

strength

5X7 twin KTB snatch (go for medium heavy weight)

-Then

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

*22min time cap!

Endurance WOD

same as  WOD

 

skill day

 
Omry Peled  
 
אוגוסט 30, 2016  

WOD

12min EMOM,of:

odd-50 double unders

even-7m HS walk

-rest 5 min, then:

12min EMOM ,of:

odd-10 alternating DB snatch

even-5 STRICT HSPU

StrongmanWOD

3 attempts, each for max reps in 2min:

7 deadlifts

5 hang power cleans

3 thrusters

80/50kg

endure

 
Omry Peled  
 
אוגוסט 29, 2016  

תודה לעדי אדרי על התמונה המעולה :)

WOD

Strength

5X3 strict KTB press (each arm)

*10min

Complete as many rounds as possible in 30 minutes of:
400m run
10 push-ups
15 squats

Endurance

same as WOD!

שבוע טוב :)

 
Omry Peled  
 
אוגוסט 28, 2016  

WOD

Clean and jerk 3-3-3-3-3 reps

*out every 3min

-then

5×5 touch & go ground to overhead 60/40kg

*rest 30sec between sets

StrongmanWOD

EMOM, for as long as you can up to 25min, of:

5  ground to overhead 60/40kg

Gymnastics

Kipping Hspu – 10 min technique work

Kipping ring dips – 10 min technique work

For time:

21-15-9:

Burpee box jumps

Kipping pull ups

snatch

 
Omry Peled  
 
אוגוסט 27, 2016  

WOD

Snatch 3-3-3-3-3 reps

*out every 3min

go as heavy as possible on each set

-then

5X5 touch & go power snatch

*rest 30sec between sets!

יום סטרונגמן

 
Omry Peled  
 
אוגוסט 26, 2016  

WOD

5 attempts, each for distance+reps

Max distance sled pull (60/40kg) in 45sec

max unbroken overhead squats 40/25kg

*rest as needed

BW

 
Omry Peled  
 
אוגוסט 25, 2016  

WOD

strength

5X5 KTB front rack squats

*10min

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups

*20min time cap!

Weightlifting

High hang clean 5*1

Hang clean 5*1

Clean 7*1

ROW

 
Omry Peled  
 
אוגוסט 24, 2016  

pic courtesy of the CrossFit Games

WOD

skill

rowing

For time:
Row 60 strong pulls (consntrate on fllow)
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

*10min time cap

Endurance

15min EMOM, of:

7-10 bar facing burpees

Front squats

 
Omry Peled  
 
אוגוסט 23, 2016  

WOD

Front squat 3-3-3-3-3 reps

*Out every 3min

-then

8min EMOM, of:

12 jumping lunges

StrongmanWOD 18:30 (למתאמנים מנוסים בלבד)

5 attempts – each for time, of:

10 squat clean thrusters 70/50kg

10 deficit HSPU (20cm)

*rest as needed between attempts

GirlsWOD (20:00)

SAME AS WOD!

פתוח גם לגברים

skill day

 
Omry Peled  
 
אוגוסט 22, 2016  

WOD

30min EMOM, of:

1# 10 rind dips (kip)

2# 50 double unders

3# 10m handstand walk

Endurance

100-80-60-40-20 resp for time:

double unders

*800m run after each set