The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1. 10 Rounds
1:00 Work / 1:00 Rest
50m Run
5 Burpees
5 Push Ups
Use Rest of 1:00 to perform Max Sit Ups**Score is cumulative # of sit ups.
WOD 2. 800m Burden Carry
WOD NOTES:
On WOD 1, you will work for 1 minute, rest for the next minute, work for 1 minute, rest for the next….So, 0:00-1:00 Run, Burpee, Push Up, Sit Ups
1:00-2:00 Rest2:00-3:00 Run, Burpee, Push Ups, Sit Ups
3:00-4:00 Rest
And so on…..Don’t forget Map My Run (see previous post on this) if you need to mark off 50m.Burpees is Chest ALL the way to deck and finishes with jump & clap.Push Ups…..good plank, all the way down and lock out at the top!
On WOD 2, carry something heavyish and awkward.You can do this one first if you like.
Everyday: Warm Up, Reach out for Questions!!!
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