Category: Uncategorized

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

Strength.

Front squat 5 x 5 @ 70%

Conditioning.

5 rounds

40sec thrusters 50/35kg

20sec rest

40sec chest to bar

20sec rest

Gymnastics.

3 x 30sec Hollow rocks

Conditioning.

30min omem

1. 15 kettle bell swings 24/16kg

2. 10 barbell front rack lunges (heavy)

3. 10 bar touching burpee

Teams of 3

10min each team member establish heavy 1 rep clean (power or full)

rest 3min then

10min amrap

25 deadlift 80/50kg

25 burpee box jump overs 24/20

25 med ball clean 9/6kg

1 team member must run 200m while other 2 team members work through amrap

Teams of 3.

12min each team member establish heavy 3 rep push press. (Bar taken from floor)

rest 3min

15min amrap

100 pull up

100 handstand push up

100 sit up

100 double unders

Conditioning.

teams of 3

10min amrap (relay)

6 ground to overhead 42,5/30kg

6 burpee

6 box jump 24/20

rest 2min

3 rounds for reps (relay. each team member completes 3 rds)

60sec wall ball 10’/9′ 9/6kg

60sec kettlebell swing 24/16kg

60sec rest

Conditioning.

teams of 3

20min amrap

100 air squat

30 hang power clean 70/45kg

100 hand release push up

30 front squat 70/45kg

100 lunges

30 push jerk 70/45kg