Interval

 
Omry Peled  
 
נובמבר 9, 2015  

WOD

Skill

DB snatch

6min EMOM:

10 burpees

-then

8min EMOM:

8 DB snatch (switch hands each round)

-then

10min EMOM:

6 TTB

Endurance

Skill

Pistol

Metcon

5 rounds for time, of:

10 pistols

400 meter run

Hip extension

 
Omry Peled  
 
אוקטובר 26, 2015  

WOD

skill
wall walk
10min practice (both sides)

8min EMOM, of:

5 hang squat cleans
*beginners – med-ball cleans

-2min rest

8min EMOM, of:

3 DB snatch (each hand)

October pull ups

5sets of 5-10 scapula pulls

Endurance

50-40-30-20-10 KTB SDHP

3 shuttle runs after each set (12m each way)

18min

 
Omry Peled  
 
אוקטובר 18, 2015  

WOD

Skill #1

Forward judo roll

go long!

*10 min

skill #2

DB snatch

*5 min

18min AMRAP:

20 DU

10 DB snatch (alternating)

40 DU

20 DB snatch

60 DU

30 DB snatch

Atc…

Gymnastics

streight arm drills

rings

core

מערכת צאת-חג (אחרון לתקופה הקרובה)

 
Omry Peled  
 
אוקטובר 5, 2015  

בוקר:

10-11

אחה"צ:

כרגיל!

WOD

Skill

Forward judo roll

*starting from the knees, just learning where everything goes…

15min AMRAP:
100 Single unders
10 alternating DB snatch

5 TTB

Core

10 rounds of:

20 sec plank

40sec rest

endurance

same as WOD!

KTB+DB=FUN

 
Omry Peled  
 
אוגוסט 26, 2015  

WOD

Skill

-KTB clean

-DB snatch

interval

16min EMOM , of:

odd-40m twin KTB in front rack carry

even-10 DB snatch (alternating)

Endurance

!מסע אלונקות

Snatch variations

 
Omry Peled  
 
אוגוסט 11, 2015  

WOD

warm up / skill

DB / KTB / barbell snatch

work!

7min EMOM:

5 KTB snatch (each hand)

7min EMOM:

5 DB snatch (each hand)

7min EMOM:

5 hang power snatch

*for each exercise choose weight you can manage softly with proper technique

שינויים בהרגלי הצריכה!

 
Omry Peled  
 
אפריל 10, 2015  

אל תהיו בשוק ותגיעו מוקדם מחר – המועדון פתוח לשעתיים בלבד לרגל החג!!!

WOD 12:00

Skill

hand stand!

THE prison cell workout 2.0

15-14-13-12…1 reps for time, of:

jump squats

clapping push ups

StrongmanWOD 11:00

with a single DB, 3 RFT, of:

14 DB shoulder to overhead (7 each hand)

14 DB snatch (7 each hand)

14 DB facing Burpees

*GO heavy!

Skill WOD

 
Omry Peled  
 
מרץ 26, 2015  

WOD

skill

-15min rope climb practice / 10 climbs

-15min DB snatch practice / 70 reps 20/12kg

Interval

Tabata Push ups

Weightlifting

1RM 3-Position Snatch (floor, above knee, hip)

Back Squat Jump – 3×5 (40% of back squat)

Interval

 
Omry Peled  
 
ינואר 12, 2015  

WOD

Skill

DB snatch

5 intervals, of:

1min shuttle run

1min burpees

1min DB snatch 25/16 kg

1min rest

*your score is the total no. of repetitions in all 5 rounds

Endurance

5 interval, of:
400 meter run
10 burpee pull up
Rest 2 min

DB snatch

 
Omry Peled  
 
דצמבר 13, 2014  

WOD

skill

DB snatch

20min EMOM, of:

5 DB snatch (R)

5 DB snatch (L)

10 push-ups

*choose weight & scale push ups reps so you will have 30sec work / 30sec rest ratio