upside down

 
Omry Peled  
 
נובמבר 2, 2015  

מר קבלה מדגים פונקציונליות מהי!

WOD

skill

Handstand push ups

progression:

-handstand against a wall
-eccentric work to elavated platform

-eccentric work all the way down

-learn to kick up!

12min AMRAP, of:

5m handstand walk

5 front squats @ bodyweight (lift from the ground)

Cash-out

hamstring flexibility

Endurance

Skill

same as WOD!

10 interval of:

20 squat

50 DU

1 min rest

עוד חג אחד אחרון…

 
Omry Peled  
 
אוקטובר 4, 2015  

מערכת חג אחרונה לחודשים הקרובים…

08:30

11:00

12:00

13:00

Skill

Handstands

*15min

WOD

In teams of 3, 12min AMRAP front squats
*medium weight

October Pull-ups

Max strict pull ups test!

-then
10 sets of:

10 sec hold at the top

25sec rest

4RFT

 
Omry Peled  
 
ספטמבר 29, 2015  

WOD

4 rounds for time of:
30 push-ups
front squats, 20 reps
push presses, 20 reps
30 sit ups

*use Medium/heavy weight

GirlsWOD

skill 

rope climb

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

כוח

 
Omry Peled  
 
ספטמבר 10, 2015  

בעקבות האובך שהשתלט על כל פינה ולא ממש מאפשר לנו לייצר מאמץ ארובי משמעותי, היום נתרכז במרכיב הכוח בתפריט וניתן לגל הזה לחלוף…

WOD

8min EMOM:

3 shoulder press(lift from the ground)

-2min rest 

8min EMOM:

3 front squats (lift from the ground)

-2min rest

8min EMOM:

deadlift

Weightlifting

15 min Split jerk technique

Power clean + hang squat clean 5×2+2

Front squat 5×3

#1

 
Omry Peled  
 
ספטמבר 3, 2015  

Team WOD

in teams of 3, for time:

800m run

100 front squats

100 push press

100 hang power cleans

800m run

*Choose the weight by the weakest link…

8min AMRAP with a twist

 
Omry Peled  
 
מאי 20, 2015  

WOD

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break, perform 30 squats

Endurance

5 intervals of:

10 front squats(60/40)

400 meter run

10 front squat(60/40)

2 min rest between interval

יום הזיכרון – אימוני בוקר בלבד

 
Omry Peled  
 
אפריל 22, 2015  

רביעי – יום הזיכרון
המועדון פתוח 09:00-13:00
אימוני קבוצה בשעות 12, 11, 9
ערב סגור!

WOD

5 rounds for time of:
95-lb. front squats, 10 reps
30-second L-sit hold
95-lb. front squats, 10 reps
60-second hang from pull-up bar

I GO – U GO

 
Omry Peled  
 
מרץ 19, 2015  

WOD

skill

kipp on rings

In couples, 15 min AMRAP , I GO – YOU GO!

7 dead lift

5 hang power cleans

3 front squats

60/40kg

*score is the totale amount of rounds & reps complited !

Weightlifting

5×3 clean

5×1 push press+ push jerk+ split jerk

muscle ups

 
Omry Peled  
 
מרץ 15, 2015  

WOD

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

Post time to comments.

Gymnastics

Ring Muscle-ups!

EMOM

 
Omry Peled  
 
דצמבר 30, 2014  

WOD

20min EMOM, of:

odd – 8 ring push ups

even – 5 front squats @ 3/4 body weight

Interval

suicides sprints

out every min for 10 min

GirlsWOD

Skill

hang squat clean (20min)

20min EMOM, of:

odd – 8  push ups

even – 5 front squats @ 3/4 body weight