Categories
WOD

ICON 4

Snatch

Drills then build to the complex

1 Full Snatch
1 Hang Snatch

ICON Online Championships WOD 4:

For time:
20 Front Squats 40k/20k
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar
10 Front Squats
10 Pull ups
10 Shoulder to Overhead
10 Toes to bar
20 Front Squats
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar

For Pull ups sub ring rows. For toes to bar you can use hanging knee raises or a kipping TTB variation if control is shown.

Finisher: Plank competition with dogs released around the gym. Friendly ones 🙂

Categories
WOD

ICON 3

Split Jerk

3-3-2-2-1-1-1

or

Push Press

3-3-3-3-3

Metcon:

ICON Online Champs WOD 3:

In 6 minutes:

50 Box Jumps 24/20
Max Power Snatch for Power Output. So whatever weight you choose in kilos multiplied by reps completed.
50k x 20 reps = 1000 Power Output

Finisher: 100 Ring Rows in few sets as possible. Everyone.

Categories
WOD

Deadlifts, OHS and strict pull ups

Strength 1:

Deadlift 10-10-10-10-10
supersetted with
Max strict HSPU or Max push-ups

Categories
WOD

ICON challenge WOD1

Strength:

Ring Dips – 5 x Max reps
superset with
Strict Pull Ups – 5 x Max reps

If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.

Metcon:

ICON online challenge workout week 1:

Amrap in 17 minutes:

3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.

Finisher:

Handstand practice