from the top!

 
Omry Peled  
 
ינואר 31, 2016  

WOD

skill

handstand walk

*10min

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise, and total reps completed to comments.

Cash-out

5 rounds of:

45sec plank

30sec rest

Gymnastics

lets see what you've  got after a month of work!

24

 
Omry Peled  
 
נובמבר 5, 2015  

WOD

skill

10min jump rope practice double unders/singles

24min EMOM, of:

odd – 7 strict chin-ups (sub with band assisted chin-ups)

even – 20sec in plank (push up position )

flexibility

מקרבים

Weightlifting

High hang squat snatch 5*2

3 position pause squat snatch (pause 3 sec each position) 7*2

OHS 5*3

KTB

 
Omry Peled  
 
אוקטובר 20, 2015  

WOD

Skill

Rope climb

for time:

12-11-10…1

Goblet squat

KTB swings

Push press (half for each hand)

*Go heavy!

Core

10 rounds of:

20 sec plank (push up position)

40sec rest

GirlsWOD

"Helen"

3 RFT, of:

400m run

21 FULL KTB swings 16kg

12 pull ups

Couples WOD

 
Omry Peled  
 
אוקטובר 12, 2015  

WOD

Skill

Pull over

Couples WOD

10min AMRAP KTB swings.

Athlete #2 holds a plank while #1 works.

Cash out

Tabata
squat
Sit-ups

Endurance

Team sled push…

מערכת צאת-חג (אחרון לתקופה הקרובה)

 
Omry Peled  
 
אוקטובר 5, 2015  

בוקר:

10-11

אחה"צ:

כרגיל!

WOD

Skill

Forward judo roll

*starting from the knees, just learning where everything goes…

15min AMRAP:
100 Single unders
10 alternating DB snatch

5 TTB

Core

10 rounds of:

20 sec plank

40sec rest

endurance

same as WOD!

C&J יום שישי 26/0/14

 
Omry Peled  
 
ספטמבר 25, 2014  

יום שישי, נפגשים לאימונים קבוצתיים בשעות 11+12+13:00

Weight lifting

ground to overhead 3-3-3-3-3 reps

Post loads to comments.

 

 

 

Team Work

In teams of 3, max distance in 12min:

keg carry (15m each way for each person)

*3rd person in line waits in plank!