The One and ONLY Island Box!
5 rounds of Barball
As a Team of 2 perform
1 works at a time
200 Airsquats—Active rest is Plank
150 Abmat V-situps—-rest
100 Pushups—-Active rest Bottom Squat Hold
75 Medball Over Bar Toss 20/14—if you drop the ball—5 burpees each
50 Box Jumps—-Alternate partners
25 Wall Climbs
4 rounds for time
20 Double Unders
15 Deadlifts 115/80
10 Power Cleans 115/80
5 Front Squats 115/80
200 m Run
“Sweaty Balls”
25 min AMRAP as a Team complete
10 Medball Airsquat Tosses
50 Medball Over Bar Tosses
50 Medball Abmat Situp Tosses
400m Medball Run……..
If you drop the ball do 5 Burpees……
Team Todd/Mike K were in the lead until Todd dropped the “Sweaty Ball”….
Team Holly/Dude—-4 rds + 200m
Team Todd/Mike K–4 rds + 100m
“Running Filthy Fifty”
For Time:
50 24 in Box Jump 24/20
50 Pull-up jumping
200 m Run
50 Kettlebell Swings 35/26
50 Walking Lunges
200 m Run
50 Knees-to-elbows
50 Push Presses 45/33
200 m Run
50 Back Extensions
50 10 ft Wall Balls
200 m Run
50 Burpees
50 Double Unders
200 m Run
“Don’t Drop the Bar”
Buy in is 10 Bar Facing Bar Over Burpees
then
1 through 9 up ladder of Hang Power Cleans 95/60
9 through 1 down ladder of Push Press 95/60
then
Cash out of 10 Bar Facing Bar Over Burpees
TREAT—if you Drop the bar you must run 200 m.
Reps go like this.
1 Hpc 9 PP
2 HPC 8 PP
3 HPC 7 PP
and so on!
Good luck and GO HARD.
Fastest time was….Todd Rx 6:16 No Drops.
Chipper with a Treat
50 Kb Swings 53/35
50 Airsquats
50 Abmat V-Situps
50 Overhead Walking Lunges 35/15 plate
Treat- do 5 Burpees every 1:30…….Go Fast!
“Randy”
75 Power Snatches for Time
(75/50)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Saturday morning Beach WOD 8:30am at The Coast Guard Station near East Beach. Come ready to get Wet and Gritty
3 WODS
7 min amrap
10 Airsquats
5 Burpees
rest 3 min
7 min amrap
10 Kb Swings 53/35
5 Db Thrusters 40/20
rest 3 min
3 Deadlift 185/100
4 Boxjumps 24/20
5 Knees to Elbows
Count up rounds completed for each wod and total.
ONLY FULL rounds count!!!
5 + 9 equals 5 rounds……go hard and get that full round in before time!