Category: Uncategorized

Strength.

4 x 8-10 strict pull up or strict chest to bar

Conditioning.

ICON Nutrition WOD 2

4 x 3min amrap. 1min rest btw amraps.

6 bar jumping burpee

3 thrusters 50/35kg

Skill. Barbell cycling.

Power clean & press (push press push jerk)

4 x 8 @ 60-70%

Conditioning.

21-15-9

power clean 60/40kg

handstand push up

Strength.

Front squat 4 x 3 @ 80%

Conditioning.

12min amrap

200 double unders

50 wall ball 10’/9′ 9/6kg

40 toes to bar

30 alternating kettle bell snatch 24/16kg

20 muscle up

Conditioning.

Teams of 2

10min amrap (each team member must complete a round. Partner A does a round while partner B rests etc)

5 power snatch 42.5/30kg

5 box jump overs 24/20

rest 2min then

10min amrap (each team member must complete a round. Partner A must does a round while partner B rests etc)

7  thrusters 42.5/30kg

7 pull up

Skill.

Overhead squat 3,3,3,3,3 (3311)

Conditioning.

3 rounds for reps

60sec cal row

60sec burpee

60sec double unders

60sec rest

Strength.

4 x 8-10 strict pull up (21X0) rest 45sec then 8-10 strict ring dip (2112)

Conditioning.

10min amrap

15 step down box jump 24/20

12 toes to bar

9 kettle bell push press 24/16kg

Gymnastics.

3 x false grip pull ups or false grip holds

Conditioning.

ICON Nutrition Championship WOD1

17min ascending ladder 3’s

3 wall ball 9/6kg 10’/9′

3 deadlift 70/40kg

3 squat barbell jumps

Gymnastics.

3 x 30 sec L-sit

Skill.

Split jerk 2,2,2,2,2,2,2 every 2min

Conditioning.

3 rft

5 shoulder to overhead 80/50kg

10 chest to bar

15 box jump 24/20

Gymnastics.

3 x 30sec handstand hold (nose & toes) + 15-20 shoulder shrugs

Strength.

Front squat 5 x 3 @75% of 1rm

Conditioning.

21-18-15-12-9-6-3

power clean 42.5/30kg

sit up

after each round complete 30 double unders

Skill work.

12min omem.

1min. 30sec handstand hold

2min. 1 rope climb

3min. 30 double unders

4min. 30sec hollow rocks

Conditioning.

12min amrap

200m run

8 hang power clean 70/45kg

8 toes to bar

8 hand release push up