The One and ONLY Island Box!
“Stations”
1 min on, 1 min off
4 rounds
Du’s
Wallball 20/14
Stepups 24/20
You have on min to get max reps at each station.
once through the 3 excercises that is 1 round.
DB Pushpress, DB Deadlift, Flutterkick Ladder
5 Db Pushpress
10 Db Deadlifts
100 Flutterkicks
Start with 25lb Dbs
after each round go up 5lbs
until you finish with the 50lb Db.
Should be 5 rounds.
150 KB Swings 53/35 for time
–everytime you stop to rest or set the KB down you must run 400m!
Cool Down is 200m run Front then 200m run Backwards
5 rounds of
9 Power Cleans 95/50
12 Front Squats 95/50
15 Box Jumps 24/20
200m Run
“DIANE”
21-15-9 of
Deadlifts 225/135
HandStand PushUps
Oly Lifting
Snatch and Clean-Jerk
After WOD
As many rounds as possible in 15 minutes of:
6 Pull-ups
7 10 in Bar over Burpees
8 10 ft Wall Balls 20 lbs
1 Big Ass Tire Flip 400 lbs
If you drop the wallball you must start over a 1 rep! Post total rounds.
Power Snatches, Wall Balls, Push-ups
15 min Amrap
6 Power Snatches 95/50 lbs
8 10 ft Wall Balls 20/14 lbs
10 Push-ups Handlift
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Deck of Cards
Hearts—-Airsquats
Diamonds-Jumping Lunges
Clubs—–Pushups
Spades—Jumping Jacks (4ct)
FUN, FUN, FUN!!!!
MONDAY BABY!!
5 rounds of
10 Kb Swings 53/35
10 Deadlifts 135/95
10 Stepups 24″
200m run
5 Wall Ball…….20/14……if you drop ball start back at rep #1