061015 WOD

 
Omry Peled  
 
אוקטובר 6, 2015  

Skill

Handstand

WOD

15 rounds, out every min:
5 twin KTB Deadlift

5 burpees

October Pull-ups

5 sets of 5 scapular pulls + hold for 10 sec

GirlsWOD

"Jackie"

for time:

1000m row

50 Thrusters (15kg)

30 pull-ups

"Kelly"

 
Omry Peled  
 
דצמבר 17, 2014  

Benchmark WOD

"Kelly"

5 rounds for time, of:

400m run

30 box jumps

30 wall-balls

EnduranceWOD

4 interval of:
400 meter row
12 ktb deadlift
9 ktb swing
6 goblet squat
Use one kettlebel
Rest as needd
GO HEAVY!