Tuesday - 140715
Skill: Thrusters (efficiency) Metcon: For time: Run 800m 18 Thrusters (#45/30) Run 400m 15 Thrusters Run 200m 12 Thrusters
Latest
Monday - 130715
Strength: Paused Push-Jerks (2sec) 2-2-2-2-2-2 Metcon: 4 Rounds for time: 15 KB clean and jerks (#24/16) 15 Box Jumps
Sunday - 120715
Skill: Double Unders Metcon: 5 Rounds: 3 Power Cleans (#70/50) 6 Front Squats 9 Hand-Release Pushups Rest 2min and run 400m as fast as possible with a #10/6 medball.
Saturday - 110715
אימון ועל-האש בפארק הלאומי! Metcon: In teams of two, 10 rounds for time: Sprint 100m (both) 10 over the partner burpees 15 jump squats (each) 20 partner situps
Friday - 100715
Skill: Turkish get-up Strength: Turkish get-ups 4-4-4 (2 reps each arm) Metcon: For time: 36-24-12 reps of S2OH (#45/30) Box Jumps
Thursday - 090715
Strength: Snatch 3-2-1-1-1 Metcon: AMRAP in 16min of the Ladder: 3-6-9-12-15-18... etc Hang Power Cleans (#60/40) 10 Lateral Jumps over the bar Pullups *add 3 reps to the hpc and pullups each round but keep the lateral jumps at 10 reps* WebRep סך כל הרייטינג
Wednesday - 080715
Strength: Weighted Pullups 5-5-5-3-3 Metcon: For time in any order you like: 30 Overhead Squats (#40/20) 30 Box Jumps 30 Thrusters (#40/20) 30 Burpees 30 SDHP (#40/20) WebRep סך כל הרייטינג
Tuesday - 070715
Skill: HSPU Metcon: "Diane" 21-15-9 reps of: DeadLifts (#102/62) HSPU WebRep סך כל הרייטינג
Monday - 060715
תזכורת: הזדמנות אחרונה להסדיר תשלום לעל-האש בפארק ביום שבת. נא להביא 50 ש"ח למועדון עד מחר בבוקר (שלישי). Strength: Front Rack Lunges 6-6-6-6 Metcon: 7 Rounds for time: 30 Double Unders 14 Plate G2OH (#20/10) 7 Burpees-on-plate
Sunday - 050715
Strength: 15min to find RM1 for the complex: Front Squat + Push-Press + Thruster (1+1+1) Metcon: Death by Thrusters @ 65% of above
Saturday - 040715
Skill: 3 Rounds for quality: 20 Hollow-body rocks 20sec Plank Metcon: In teams of 2 for time: 100 Wallballs (switch every 25) 80 Kettlebell Swings (switch every 20) 40 Burpees (rep for rep) 20 HSPU (switch every 5)
Friday - 030715
Strength: Back Squat 5-5-3-3-3 Metcon: 5 Rounds for time: 10 OHS (#40/20) 40 Double Unders Cash-out: Tabata Plank