16.4

 
Omry Peled  
 
מרץ 20, 2016  

Pic courtesy of CrossFit

WOD

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-KTB SDHP 32/24 (sub for row)
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

21-15-9

 
Omry Peled  
 
פברואר 7, 2016  

WOD

Skill

HSPU
*advanced athletes – deficit HSPU (go for 5 reps & max height)

*12min

21-15-9 reps for time of:
deadlifts 125/80kg
Strict ring dips

Post time to comments.

*10min time cap!

Cash-out

Tabata plank

Gymnastics

Handstand walk month!

SDHP

 
Omry Peled  
 
דצמבר 24, 2015  

WOD

Skill

7min EMOM, of:

5-8 HSPU

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

Post reps for each set to comments.

Weightlifting

Hang squat clean + front squat 5*2+2, 5*1+1

3 position pause clean pull (pause 3 sec each position) 7*1

181115

 
Omry Peled  
 
נובמבר 18, 2015  

pic by Dima vazinovich

WOD

skill

HSPU

in couples, 12min for max reps:

5 hang clean & push jerk (each)

1 rope climb (each)

Endurance

Skill

HSPU

6 rounds, each for time, of:

 15 air squats

20 meter sled dreg

"Fran"

 
Omry Peled  
 
אוקטובר 27, 2015  

WOD

skill

Thrusters

"Fran"

21-15-9 reps for time, of:

Thrusters 43/30kg

Pull ups

Cash out

10min Jump rope

GirlsWOD

"Diane"

21-15-9

Deadlift 70kg

HSPU

stabilize

 
Omry Peled  
 
מאי 12, 2015  

WOD

5 rounds for time, of:

10 HSPU

5 Squat snatch 60/40kg

Are you skilled enough?

 
Omry Peled  
 
מרץ 7, 2015  

WOD

5 rounds for time of:
20 HSPU (SUB with DB push press)
30 one-legged squats, alternating

Post time to comments.

Just you & the Bar

 
Omry Peled  
 
מרץ 1, 2015  

WOD

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

Post time to comments.

Gymnastics 19:00

-Ring Muscle ups

-HSPU

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

advanced gymnastics WOD

 
Omry Peled  
 
ינואר 31, 2015  

WOD

Skill

HSPU

"Robbie"

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

Post rounds completed to comments.

*use regular HSPU & legless rope climb as scale