Test time

 
Omry Peled  
 
נובמבר 29, 2015  

pic by Dima V.

WOD

warm-up games (4min)

move around the room in a bear crawl. when the musice stops,wall climb on the neersest wall .

last person to go up the wall = 10 wall balls.

TEST #1

max unbroken double unders

*best of 2 attempts

TEST #2

max unbroken strict pull-ups

*video both tests for future review

"share the load"

in teams of 3 for max reps:

5min max shoulder-press 50/25kg

1min rest

5min max back-squats 90/50kg

1min rest

5min max deadlift 120/90kg

Gymnastics 19:00

unilateral lower body strength – working towards pistols

upper body strength – working toward strict HSPU

SQUAT & PRESS

 
Omry Peled  
 
נובמבר 25, 2015  

pic courtesy of Roni Kedem

WOD

skill

4 sets of:

1min max DU/Single unders

1.5min rest

20min EMOM, of:

odd-8 back squats

even-8 hand stand push ups / DB push press

cash-out

10 sets of:

15sec hollow hold

30 sec rest

Endurance

Skill

Hand stand push ups

8 rounds for time, of:

10 DB push press

50 DU

1min rest

*score include rest time

Team back squat

 
Omry Peled  
 
נובמבר 10, 2015  

Pic by Dima Vazinovich

WOD

in teams of 4, 21min AMRAP Back-squats 80/50kg

*the team starts and go for a 400m run every 5min (4 times total)

**bar stays in the air from the time the first team member lifts it up after the 1st run, till the next run!

GirlsWOD

"Linda"-A.K.A 3 Bars of death…

10-9-8-7…1 reps for time, of:

Deadlift @ 1.5 BW

Bench press @ BW

Clean @ 3/4 BW

#3

 
Omry Peled  
 
ספטמבר 5, 2015  

WOD

5×5 Back squats

5X5 Deadlift

*weight across

Just you & the Bar

 
Omry Peled  
 
מרץ 1, 2015  

WOD

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

Post time to comments.

Gymnastics 19:00

-Ring Muscle ups

-HSPU

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

Strength

 
Omry Peled  
 
ינואר 15, 2015  

WOD

15min to establish a heavy 3rep shoulder press

15min to establish a heavy 3rep back squats

15min to establish a heavy 3rep deadlifts

*start light – finish as heavy as possible

*at the 15min mark, start the next exercise immediately

post max weight  moved in every station

Weight lifting

1. High Hang squat snatch 5X2
2. Hang squat snatch 5X2
3. muscle snatch 7X1

20 דקות של כיף…

 
Omry Peled  
 
דצמבר 9, 2014  

WOD

Jenny

Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
200-single unders jump rope

Post rounds completed to comments.

GirlsWOD(20:00)

Pull ups

-5×5 Self-assisted
pull-ups.

-3×8-12 curls with
barbell

Metcon

Same as the WOD