complex

 
Omry Peled  
 
דצמבר 13, 2015  

PIC by Adi Edri

WOD

skill capacity

-7min EMOM, of:

5-8 HSPU

spend 20min on this snatch complex

1 hang power snatch

1 power snatch

1 full snatch

-rest as needed between sets

-go unbroken

-go up in weight

Mobility

7min net hang from pull-up bar / rings

Gymnastics

handstands

bar-MU

HPS

 
Omry Peled  
 
אוקטובר 14, 2015  

WOD

Back to basics

Hang power snatch

*10min

20min EMOM, of:

Odd – 3 HPS

Even -6 DB push press

Cash out

75 Hollow rocks
75 superman rocks

Endurance

"G.I.Jane"

100 burpee pull ups for time!

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

Just Hanging

 
Omry Peled  
 
מרץ 2, 2015  

WOD

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Endurance

6X800m run

Rest=work time

The snatch

 
Omry Peled  
 
ינואר 18, 2015  

Weight lifting WOD

working on techniqe:

-hige hang power snatch

-hang power snatch

-power snatch

5X3 touch & go power snatch

*choose a weight you can move saftly, with good speed

**form is king!

Gymnastics

kipping ring muscle ups!

*addvanced movement.

קר לא יהיה לכם…

 
Omry Peled  
 
נובמבר 27, 2014  

WOD

4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps

Post time to comments.

Weight lifting (19:00)

Snatch balance 5*3

Hang power snatch 5*3

Snatch high pull 5*3

All lifts will be performde @ 80-90% of 1RM

Heavy metcon

 
Omry Peled  
 
נובמבר 13, 2014  

WOD

Skill

hang power snatch

Heavy-metcon

5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps

Post time to comments.

weight lifting (19:00)

hang squat clean!

רק דומה לאתמול…

 
Omry Peled  
 
אוקטובר 11, 2014  

Skill

rope climb

Metcon

3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Post time to comments.