16.2

 
Omry Peled  
 
מרץ 6, 2016  

Pic courtesy of  CrossFit

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap.

If 1 round is completed in under 4 minutes extend time to 8 minutes.

If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Gymnastics

same as WOD!

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

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!

לא מפספסים אימון כזה!!!

 
Omry Peled  
 
אפריל 8, 2015  

שימו-לב

היום לא ייתקיים אימון מוביליטי עם קובי!

WOD

Complete as many rounds as possible in 30 minutes of:
800-meter run
35-lb. dumbbell thrusters, 25 reps
100-meter farmers carry, 35-lb. dumbbells

Endurance

6 intervals of:

300 meter row

50 DU

Rest as needed

שבת שלום

 
Omry Peled  
 
פברואר 28, 2015  

הבוקר נפתח באימון מוביליטי עם קובי!
בתוכנית:

פתיחת טווח תנועה שיאפשר לכם לבצע טוב יותר את כל המשימות Overhead!

 

בערב תחכה לכם עבודה על מיומנויות:

-PISTOL

-SDHP

-DU

היום המטורף ביותר בשבוע!

 
Omry Peled  
 
ינואר 30, 2015  

WOD 12:00

Complete as many rounds as possible in 15 minutes of:
200m run
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

Post rounds completed to comments.

strongman 11:00

tire flips!

Endurance 13:00

20 amrap:
Walk up the stairs
50 DU
15 box jump

R'x club – competitors 14:00

"2007"
For time:
Row 1000 meters
then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)
Time Cap: 15 minutes

9-7-5

 
Omry Peled  
 
נובמבר 10, 2014  

WOD

Skill

Bar Muscle up

Metcon

9-7-5 reps for time of:
85/50KG front squat (clean it from the ground)
Bar muscle-ups

Post time to comments.

EnduranceWOD

28min EMOM, of:
1-20 ktb swings
2-5 bar muscle up 
3-150 meter row
4- 40 DU