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Workout Of The Day
/ אימון יומי /

Strength 
Clean Pull 10/8/5/4/3/2/1
Rest 1-3min


Conditioning 
5 Round For Time 
20 KTB Swings 
20 One Arm OverHead Squat (10/10)
200m Run


Core
2min L-Sits

Skills - Double Unders
10/20/30/40/50-100

Strength - EMOM 5 min  
2 Shoulder Press
2 Push Press 
2 Push Jerk

Conditioning - 2 Round  
AMRAP 5 min 
3 Squat Clean 
3 Box Jump 
3 DU 
add 3 Reps each Round 6/6/6..9/9/9
*rest 3 min Between Round

Conditioning 

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 43kg.
W 30kg.

Time cap: 12 minutes


Strength 
Front Rack Lunges 10/8/6/6/4/4/2


Endurance 19:00

Birthday WOD

Part 1 -
15min to Find 1 RM DeadLift


Part 2 - Rx
EMOM 31 min
1 - 30 Air Squat
2 - 10 Pull Ups
3 - 30 Russian Twist
4 - 10 Burpees
5 - 30 Push Up
6 - R E S T


Mobility 16:30 
Toes To Bar 
DeadLift

Find 1 RM DeadLift

Warm Up
3 Turkish get ups


Strength 
Front Squat 10/8/8/8/6/4/2
Rest 1-3min


Conditioning 
21-15-9
KTB Swings 
cal Row
GHD/Sit Ups


Tabata 
HandStand


Endurance 20:00 / 21:00

Strength - Power Clean 
5 5 3 3 1 1 
*increasing weight each round

Conditioning - AMRAP 12 
1 Power Clean + 4 Push Press
8 Box Jump
1 Power Clean + 4 Push Press 
8 T2B
1 Muscle Up

Core - TABATA 
L - Sit 

Strength - 3 Parts
EMOM - 5 min
5 Snatch Pull 

*Rest 2 min 

EMOM - 5 min 
5 Hang Power Snatch 

*rest 2 min 

EMOM 5 min 
5 OverHead Squat


 Conditioning - 5 Round 
10 Pull Up
5 Ring Dips 
10 Wall Ball 
5 Burpees 

Core - TABATA 
Hollow Body