Team work

 
Omry Peled  
 
נובמבר 3, 2015  

pic by Adi Edri

WOD

Skill

10min jump rope pracrice – singles / double unders

in teams of 5, 10min AMRAP, of:

sled backward drag

*12m segments

Nov. pull-ups

5X3 weighted eccentric pull-ups

GirlsWOD

“Nancy”

Five rounds for time of:

Run 400 meters

Overhead squat 30kg, 15 reps

sled pull

 
Omry Peled  
 
אוגוסט 6, 2015  

WOD

in teams of 4, 2km sled backward drag for time!.

*switch every 10m

50/30kg (sled=10kg)

Weightlifting

2 position power cleans+1 push jerk: 1 from the floor and 2 is from the mid thigh work up to 70% (1+1+1) x 2 sets. 75% (1+1+1) x 3 sets.

jerk behind neck: 5*2

don't skip legs day…

 
Omry Peled  
 
ינואר 23, 2015  

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Strongman

7 rounds, each for time, of:

10 Russian KTB swings 32/24kg

20m (10 each way) sled backward drag 40kg (sled weighing 10kg)

*fully recover between sets!

Endurance

500m run*5
work/Rest= 1/1

Rx Club – Competitors (16:00 in wingate!)

3 rounds for time, of:

uphill sprint (Dune)

25 burpees

vest/back pack –  20/10kg

Two in one – 30/09/2014

 
Omry Peled  
 
ספטמבר 29, 2014  


יום עמוס בבית הגורילות הכולל קבוצת נוער ראשונה ואירוח נשים מכל מועדוני הקרוספיט בארץ

Bring your friends!!!

Interval


In teams of 5:

12min AMRAP sled pull (backward run)

Metcon


5 rounds for time of:

20 wall-ball shots, 20-lb. ball to 12-foot target

15-foot L-sit rope climb, 1 ascent



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