21-15-9

 
Omry Peled  
 
פברואר 7, 2016  

WOD

Skill

HSPU
*advanced athletes – deficit HSPU (go for 5 reps & max height)

*12min

21-15-9 reps for time of:
deadlifts 125/80kg
Strict ring dips

Post time to comments.

*10min time cap!

Cash-out

Tabata plank

Gymnastics

Handstand walk month!

2-4-6-8…

 
Omry Peled  
 
דצמבר 1, 2015  

pic by Adi Edri

WOD

MOB

-hips

-shoulders

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups / DB press

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats / from box

Post reps completed for each couplet to comments.

GirlsWOD

skill

rope climb

"Karen"

150 wall-balls for time!

131015 WOD

 
Omry Peled  
 
אוקטובר 13, 2015  

PIC by Moran Cohen.

WOD

Skill

Handstand walk

FOR TIME:

10 Deadlifts

100 DU

8 Deadlifts

80 DU

6 Deadlifts

60 DU

4 Deadlifts

40 DU

2 Deadlifts

20 DU

 *Go Heavy!

October Pull-ups

5 sets of 5 scapula pulls + hold for 10 sec

GirlsWOD

"EVA"

5 RFT, of:

800m run

30 KTB swings 24kg

30 pull ups

50min time cap!

מערכת חג!

 
Omry Peled  
 
ספטמבר 27, 2015  

ערב סוכות ואנחנו במתכונת שישי (מבחינת שעות…)

08:30
11:00

12:00

13:00

כל האימונים זהים בתוכן

WOD

in teams of 3, for time:

50 deadlifts @ 120/80kg

400m run

50 strict C2B pull ups

400m run

50 strict  C2B pull ups

400m run

50 deadlifts 120/80kg

שישי הגדול!

 
Omry Peled  
 
ספטמבר 18, 2015  

WOD

12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts

strongman

find your max weight for 15m farmers carry

Endurance

24min EMOM,of:

odd – 10 kipping pull ups

even – 10 full KTB swings

Fight-club

אימון אגרסיביות

DT

 
Omry Peled  
 
יולי 27, 2015  

pic courtesy of the crossfit games!

WOD

DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 70kg., women use 50kg

Endurance

10 RFT, of:

9 deadlifts
6 hang power cleans
3 push jerks
Men use 40kg, women use 25kg

challenge accepted?!

 
Omry Peled  
 
יולי 20, 2015  

WOD

5 rounds for time of:
20 wall-ball shots, 20-lb. ball
225-lb. deadlifts, 10 reps

Post time to comments.

Endurance

bring a backpack + 15/8kg…

נראה אתכם מצליחים לבחור!

 
Omry Peled  
 
יוני 26, 2015  

WOD

12-9-6 reps for time of:
315-lb. deadlifts
Bar muscle-ups

Post time to comments.

Strongman

in teams of 5, for max reps:

5min atlas stone front rack carry (45/30kg)

5min keg carry at hip hight 40/25kg)

5min farmers carry (60/40kg)

*15m segments

Endurance

 8 rounds of:

10 ktb swing

10 goblet squat

10 pull ups

10 push ups

1 min rest

יומיים למשחקי ה-RFA!!!

 
Omry Peled  
 
אפריל 27, 2015  

WOD

2015 Masters Qualifier Event 4

21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups

Endurance

24min EMOM,of:

odd – 10 box jumps

even – 12 KTB swings 28/20kg

ערב חג-פסח

 
Omry Peled  
 
אפריל 3, 2015  

חג-שמייח גורילות :)

היום נעבוד במתכונת חג שונה מהרגיל.

שימו לב לשעות ולמיקום האימונים ובואו לפנות מקום לגפילטע פיכס…

 

 

WOD 08:30

morning run

2.5km group run in the sun :)

heavy metcon

Complete as many rounds as possible in 5 minutes of:
275-lb. deadlifts, 3 reps
115-lb. push presses, 7 reps

Post rounds completed to comments.

Cash out

3min net hang from pull-up bar/rings

Strongman 09:30

100m farmers carry

10 strict pull ups

90m farmers carry

9 strict pull ups

80m farmers carry

8 strict pull ups

70m farmers carry

7 strict pull ups

60m farmers carry

6 strict pull ups

50m farmers carry

5 strict pull ups

40m farmers carry

4 strict pull ups

30m farmers carry

3 strict pull ups

20m farmers carry

2 strict pull ups

10m farmers carry

1 strict pull ups

32/24kg KTB

Endurance 11:30

אימון בחוף דניאל בהרצליה