The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “Cindy”
20 min Amrap of
5 Pullups
10 Pushups
15 Airsquats
CORE
100 Bicycles (2ct)
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
Skill
5 Evo’s of The Bear 95/65
WOD
Triple 12′s with Kettlebells
20 min AMRAP of
12 Kb SDHP 70/53
12 Goblet Squats
12 KB Side Taps (2ct)
Warm-up
1000m Row for the board
WOD
Squat Clean EMOM
1 Rep Squat Clean add 1 rep each min.
185/105
155/95
135/85
115/75
95/65
WOD 21-15-9
Deadlifts 225/155
Bar over Burpees
Jumping Lunges
Cash Out– 500m Row
Post WOD Core
20 Dough Rollers
Pre-WOD
5 x 3 Hang Power Snatch 75/55/35 and up 10/5#
WOD
20 Snatch 135/115/95/85/75/65…Go as HEAVY as possible with “Touch and Go” for at least 3-5 reps
400m run
10 Snatch
200m run…Time!
Rest no more than 2 minutes then:
Bonus Cash out…Max unbroken Overhead Squats
WOD
25-20-15-10-5
Row (calories)
Walking Lunges
Flutterkicks (4 ct)
Post-WOD
Pistols
BARBELL 5×5 Behind the neck STRICT Press 75/55/35 and go up.
WOD
“The 100 Thruster Circle of Death”
Place DB’s ranging from 20/15 to 40/35 in a circle.
At start everyone picks up a set of DBs and Does Thrusters for 20 secs then
switches right and picks up new set of Db and rest for 10sec. Then works for 20 sec and repeats.
When you finally make it to the door run 200m.
WOD
2 min EMOM
20 Double Unders
100 m Run
2 Goblet Squats
Increase Goblet Squats by 2 reps EACH ROUND!
Weight—111#/70/53/44/35
Pick the heaviest one you can!
