the hard routine

 
Omry Peled  
 
מרץ 29, 2016  

מושיק קידר ביציאה מפיר המדרגות שבמגדלי משה אביב, לאחר 1440 מדרגות במקצה ההפתעה של משחקי ה-RFA 2015

 

WOD

hang squat clean technique

*15min

5 rounds for time, of:

800m run

10 hang squat cleans 60/40kg

GirlsWOD

the original "Grace"

30 squat clean & jerks for time!

Death by strict pull-ups

 
Omry Peled  
 
נובמבר 17, 2015  

WOD

Skill

working on capacity

4 sets

max DU in 1min

rest 1.5min

Death by strict pull-ups

with a running clock for 20min:

complete 1 strict pull-up douring the 1st min

2 pull-ups douring the 2nd min

3 in the 3rd & so on antill you are unable to complete the no. of pull-ups in the given min.

when you fail, start from 1 pull-up in the next min till the end of 20min!

*sub with ting rows if ain't got pull-ups yet!

cash-out

75 hollow rocks

75 superman rocks

GirlsWOD

"Grace"

30 ground to over head with 95lb

"Grace"

 
Omry Peled  
 
ינואר 13, 2015  

WOD

Back to basics

-power clean

-push Jerk

"Grace"

135-lb. clean and jerks, 30 reps

Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.

GirlsWOD

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