push

 
Omry Peled  
 
דצמבר 15, 2015  

pic by Dima V.

WOD

skill

Pistol squats – role up!

*10min

strength

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

*from rack

Core

75 hollow rocks

75 superman rocks

GirlsWOD

האימון לא מתקיים – באופן חד-פעמי

241015 WOD

 
Omry Peled  
 
אוקטובר 24, 2015  

WOD

 Skill

10min EMOM:
2-6M handstand walk

15min AMRAP:

5 hang power clean

5 Chest to bar pull ups

5 box jumps

5 TTB

Core

75 Hollow rocks

75 Superman Rocks

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!

50-40-30-20-10

 
Omry Peled  
 
אוקטובר 7, 2015  

WOD

Skill

Forward judo roll

מעל משוכה

for time:

50-40-30-20-10

Air squats

Push-ups

Core

75 Hollow rocks
75 superman rocks

Endurance

5 rounds for time, of:

20 wall balls

20 DB push press

G2OH

 
Omry Peled  
 
אוגוסט 18, 2015  

WOD

for time:

200 bumper ground to overhead

*choose weight you can manege saftly!

10min time cap

core

75 superman rocks

75 hollow rocks

12min time cap

flexibility

Hamstring

Think outside the box

 
Omry Peled  
 
יולי 29, 2015  

pic courtesy of the CrossFit Games!

WOD

in couples – for time:

1.6km farmer carry

use DB or KTB in weight you can mange saftly!

Cash out

75 hollow rocks

75 superman rocks

Endurance

metcon #1

in couples, 10min:

Athlete #1 runs 200m

Athlete #2 holds a plank position

-5min rest

metcon #2

10min EMOM 10 box jumps

Gymnastics

 
Omry Peled  
 
נובמבר 18, 2014  

WOD

Complete the below movements for quality, not for time:

-20m handstand walk

-10m handstand walk sideways against a wall- left

-10m handstand walk sideways against a wall – right

-50 kipping movements on the rings (stay hollow!)

-15 strict ring Muscle ups (single each time)

-50 hollow rocks

-50 superman rocks

GirlsWOD

5×5 Shoulder press

5X5 Front squat

Tabata ring rows