active shoulders

 
Omry Peled  
 
נובמבר 14, 2015  

WOD

mobility

shoulders

5 RFT, of:

10 Overhead squats 40/25kg (NO drop allowed!)

10m Handstand Walk (sub with 20 shoulder touch – facing the wall)

*15min time cap!

Cash-out

10 rounds of:

15sec work/20sec rest Hollow hold

SQUAT – LIFT – RUN

 
Omry Peled  
 
יולי 7, 2015  

WOD

Mobility

-hip

-ankle

5 rounds for time of:
10 front squats 60/40kg

10 Deadlifts 100/60kg

400-meter sprint
Rest 2 minutes

cash-out

flexibility!

GirlsWOD

Same as WOD!

MOB+SKILL+METCON

 
Omry Peled  
 
יוני 24, 2015  

WOD

Mobility

-hips and ankles

-shoulders

skill

DB squat snatch

metcon

Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps
20 box jumps, 24-inch box

Post rounds completed to comments.

Endurance

Skill

DU

Interval

6*400m  row

Go all out!