Category: Uncategorized

Strength.

Strict press

5,5,5,5,5

Conditioning.

6rds. In 90sec complete

150m run

7 deadlifts 125/82.5kg

Amrap double unders

90sec rest between each rd.

Conditioning.

Teams of 2

18min amrap

42 hang power clean 50/35kg

42 sit up

42 pull up

30 front squat 50/35kg

30 sit up

30 pull up

18 thrusters 50/35kg

18 sit up

18 pull up

Strength.

Clean deadlift 3,3,3,3,3

Conditioning.

5 rft

10 box jump 24/20

15 wall ball 10’/9′ 9/6kg

20 russian kettlebell swings 24/16kg

Strength/Skill.

Beginner: 4 x 8-10 strict pull up

Advanced: 10min working kipping pull up or chest to bar

Conditioning.

10 strict handstand push up

20 chest to bar

30 burpee

60 double unders

30 burpee

20 chest to bar

10 strict handstand push up

Strength.

Back squat (tempo 20X1)

3,3,3,3,3

Conditioning.

The Chief

5 x 3min amraps of

3 power clean 60/40kg

6 push up

9 squat

60 sec rest between amraps

Skill.

8 x mid hang snatch + low hang snatch

Conditioning.

7min ascending ladder of

1 power snatch 50/35kg

20 double unders

2 power snatch 50/35kg

20 double unders

Keep adding 1 rep to power snatch

Strength.

Snatch grip push press

3,3,3,3,3

Conditioning.

12min amrap

8 shoulder to overhead 60/40kg

12 burpee box jump 24/20

16 toes to bar

Conditioning.

Teams of 2.

10 rounds of you go, I go

12 deadlift 70/45kg

9 hang power clean 70/45kg

6 bar facing burpee

Each partner must complete 5 rounds each.

Skill.

Power snatch 3,3,3,3,3

Conditioning.

ICON Championship WOD 4.

20 front squat 40/25kg

20 pull up

20 shoulder to overhead 40/25kg

20 toes to bar

10 front squat

10 pull up

10 shoulder to overhead

10 toes to bar

20 front squat

20 pull up

20 shoulder to overhead

20 toes to bar

15min time cap

Skill.

12min working on Turkish Get Up’s

Conditioning.

Death by Kettlebell swing 24/16kg & Box jump 24/20