The One and ONLY Island Box!
The One and ONLY Island Box!
BB 5 x 3 Snatch Grip Deadlift Get REALLY Heavy!!
Strength 3-3-1-1-1-1 Backsquats to 1 REP MAX
WOD “Courtney’s Farewell”
Our Courtney Nordgren is heading out to Charleston S.C. She will be missed terribly. These are the things she likes…Time to go FAST!!!
5 rds for time of
5 Kb Swings 70/53/35
10 Abmat Situps
10 Kb Sidetaps
200m run
BB 4-3-2-1-1-1-1 Push Jerk (from the Rack)
Strength 5×5 1 Arm Dumbell Push Press (5 Each arm each rd) Get Heavy!
WOD
400mRun
50 Double Unders
25 Box Jumps 24/20
200m Run
50 Double Unders
25 Wall Ball 20/14
200m Run
50 Double Unders
25 Deadlifts 155/115
400m Run
CORE 100 Flutterkicks 2ct…UNBROKEN!!!
Strength 4×5 Goblet Squats (Super Deep) 70/53/35
X-GRIT 4 Max Attempt Unbroken Goblet Squats 106/70 (cannot stop more than 1 second)
WOD DECK OF CARDS
Ace=15
King=13
Queen=12
Jack=11
Numbered Cards=Yes of course they do!
Joker=400m Run with 10 Airsquats at 200m!
Hearts—-Burpees (no clap, Jump to plate-25#)
Spades—Mountain Climbers (2ct-Knee touches elbow)
Clubs——Abmat Situps (Floor to Toe touch)
Diamonds-Jumping Airsquats (Feet only have to come odd floor a millimeter)
THIS IS GONNA BE FUN!!!
Barbell 10 reps of 3 Position Squat Snatch 50% 1RM
Strength 7×1 Thrusters Get Heavy!
X-GRIT 7×1 Thrusters…GET HEAVIER!
WOD
1 min EMOM
1 Deadlift
1 Hang Clean
1 Front Squat
RX-75% Bodyweight
SCALED-50% Bodyweight
Each min add 1 rep to each lift…ie: 2 DL, 2 HC, 2 FS…3, 3, 3..and so on until you can no longer finish the required reps in the allotted time frame. Score is the LAST completed round.
COOL DOWN 5 Quality attempts at max linked Double Unders
Strength 5×3 Sumo Deadlift 65% 1 rep Max Deadlift
X-GRIT Find 3 Rep Max Sumo Deadlift
WOD
500m Row for the Board
Rest
400m Run for the Board
Rest
10-9-8-7-6-5-4-3-2-1
Pushups
Toes through Rings
Jumping Lunges (2ct)
CORE
Tabata Plank 4 rounds
Strength 3 x Max Effort Strict Pullups
X_GRIT 3 x Max Effort +20# Medball
WOD
15 min AMRAP
5 Ground to Overhead 135/95
10 Pistols alt legs
20 Double Unders/60 singles
CORE
100 Flutterkicks 2ct
Strength 3×5 Front Squats 65% 1RM
X-GRIT 3×5 Front Squat 65% and Go UP
WOD “7 Rounds to Heaven”
200m Run
10 Abmat Situps
10 Deadlift 155/100
10 Overhead Walking Lunges 45/25 GHOST RIDING PLATE = NO REP
CORE 25 Superman to Hollow Rock
Strength 4×8 Bench Press 50% BW
X-GRIT 4×8 Bench Press 75% BW and Go Up
WOD
5 rounds for time of
10 Turkish Get-ups 53/35 (alt hands each rep)
200m Run
2 Bar Muscle Ups (5 Chest-to-Bar Pullups-5 ring dips)
CORE
100 Bicycles 2ct
Strength 4×5 Power Clean 50% 1RM
X-Grit 4×5 Power Cleans 65% 1RM and Go UP
WOD
100 Kettlebell Swings 53/35 (Completely Vertical-Bottoms Up)
5 Burpees on the minute every minute
Core
3×10 Toes through Rings
Strength
4×5 Push Press 50% Bodyweight
X-GRIT 65% BW and go up
WOD
KAREN
150 Wall Balls for time. 14# to 9’/20# to 10′—Medball Bottom touch
This is for the Board, you will have a counter.
Core
3×10 Dragon Flags (High leg raises holding post)
