The One and ONLY Island Box!
WOD 1.
10 AMRAP
25 Air Squats
10 Push Ups
200m Run
Rest 2:00
WOD 2.
10 AMRAP
25 DU/75 Singles
10 Toes to Bar
5 Burpees
Rest 2:00
WOD 3.
10 AMRAP
25 Abmats
10 Pull Ups
200m Run
Skill:
4 TNG Hang Clean EMO1.5M x 7
Build to Heaviest Possible
WOD:
13:00 AMRAP
14 DB Snatch Alt Arms 50-30
10 Front Rack Walking Lunges
7 Burpees
10 Front Rack Walking Lunges
WOD:
25:00 AMRAP
20 Abmats / 12 GHD
12 Push Ups / 8 HSPU
10 DL @ 185/105
400m Run
WOD:
For Time:
1000m Row
20 Push Press@95/65
800m Row
15 Push Press@135/85
600m Row
10 Push Press@155/105
400m Row
5 Push Press@185/115
Skill:
12 Min to Find MAX
Power Clean + Power Clean + Hang Clean
WOID:
10 Min AMRAP
1-2-3-4-5-6……
Power Clean @90% of Skill Weight
Bar Over Burpee
BMU / CTB / Pullups (Banded or Jumping x 2)
Skill:
Front Squat
8@35%
5@45/55/65/75%
WOD:
For Total Reps:
0:00-3:00 Max Wallballs
3:00-4:00 Rest
4:00-6:00 Max DU / Singles
6:00-7:00 Rest
Repeat x 2…..Eeeek
WOD:
Team of 2 – 25 AMRAP
100 DU / 250 Singles
80 Wallballs
60 HR Pushups
40 Hang Cleans 135/85
20 Burpees
10 DBall Over Shoulder
Team 200m Run
WOD:
5 Rounds NFT
10 CGBench Press 135/95
20 Walking Lunges
10 Flutterkicks 2 Ct
10 Heavy KB Sumo DL
Skill:
Rowing Technique Work
100m Legs Only
100m Hips Only
100m Hips & Arms
200m Full Row
WOD:
Choose One – iRun OR i Row (35 Min Time Cap)
iRun
1000m Row
50 Abmat Situps / 50 GHD
800m Run
800m Row
40 Abmat Situps / 40 GHD
600m Run
600m Row
30 Abmat Situps / 30 GHD
400m Run
400m Row
20 Abmat Situps / 20 GHD
200m Run
iRow
1000m Row
50 Abmat Situps / 50 GHD
2000m Row
40 Abmat Situps / 40 GHD
1500m Row
30 Abmat Situps / 30 GHD
1000m Row
20 Abmat Situps / 20 GHD
750m Row
Skill:
15 Minutes
Work to Heavy Hang Snatch or Hang Clean
WOD:
COMP
9-7-5
Snatch 135/85
Ring MU
Deficit HSPU
OR
RX
15-12-9
Power Clean 155/95
CTB Pullups
2x HR Push ups