The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Deadlift, 5 sets of 5 reps, start at 50% 1 RM and go up
B. 20 AMRAP
1000m Row Buy In
20 Kb Swings 53/35 (American)
15 Strict HR Pushups (DO NOT SHORT STROKE THESE)
10 Airsquats (GO DEEP)
35 DU/75 Singles
800m (level I) 400m (Level II) Run…YOU PICK!!!
C. 1 Attempt at Max Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!
Competition
A. 1 Attempt at MAX Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!
B. 15 minutes @ 75% effort
10 Box Jump Overs – 24/20 (Land on Box then over)
15 Wallballs 20/14 to 10ft
400m Run
+
5 min rest
+
15 minutes @ 75% effort:
8-10 Unbroken C2B Pull-Ups, smooth easy reps
8-10 unbroken Ring Dips
90 sec AD
+
5 min rest
+
For time:
2000m Row @ 75% effort
50 KBS – 53lb, bottom of bell facing ceiling
30 Burpees
* consistant pace thought out workout
Fitness
Gritter WOD PU
Bill 2+120@53/s/400 7
Greg 2+120@53/s
Scott 2+120@53/s
Ewell 2+120@44/du 3
Jacob 2+80@53/du/400 18
Clement 2+48@26/du/400 2
Cooper 2+45@53/s 4
Cameron 2+35@35/s/400 0
Alix 2+32@35/s/400 0
Elizabeth 2+26@18/du/rw 0
Bryan 2+20@44/s 10
Garret 2+19@53/du 11
Haley 2+15@26/s/400
Don 2+11@53/s/400 2
Kathy 2+8@25/s
Melissa 2+4@35/s 0
Sophie 2+3@35/s 0
Jeff 2@53/s/400 0
Anthony 2@44/s/400 3
Elli 2@35/s/400 1
Geer 2@35/s/400 0
Nicole 2@35/s
Russell 2@26/kb/pu (1st WOD)
Dara 2@15/200
Comp
Gritter A/ B / C / D
Todd /4+15/5+8\8/13:02
Mike K /4+10/4+√row/13:14
Carole /3+11/4+8row/15:52
Steven G 16/4+25/5/14:43
Lori 2/3+25/5+5
Hal 10/5+4/5/13:04
Van 17/4+4/5+8\8/13:48
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