The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “Hal” Birthday
25 min Time Cap for ENTIRE WORKOUT
800m Run
36 Box Over Burpees 24/20
800m Run
36 Toes To Bar
800m Run
TIME!!!
If you finish before 20 min rest until the 20 mark then,
Strength WOD “Randy?”
From 20-25min Start
As many Snatches @ 75/55 as Possible in 5 min (or 75)
Burner WOD
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Strenght WOD
5 Rounds
10 DB Press 50/35
5 Pushups (on DB)
10 DB Hang Clean
5 Goblet Squats (1 DB)
WOD
1 Rep Max Squat Clean
3x3x1x1x1x1x1x1
Post WOD Burner (not for time)
5 rounds of
25 DU/50 Singles
20 Abmat
15 Mountain Climbers
10 Pushups
X-GRIT
25 DU
10 GHD
10 Back Extensions
5 HSPU (1 Pad)
“The Air Force WOD”
You MUST Start with 4 Burpees then
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS.
20 Front Squats
Every minute on the minute stop and do 4 burpees then return to work
WOD
50-40-30-20-10 Airsquats
25-20-15-10-5 Barbell Curls 45/35 (Big Dogs go 65)
200 m Sprint after each set (5 Sprints total)
Yes BARBELL CURLS…Why not, it’s FUN. All the way down and all the way UP!
Make sure you stare at each bicep EQUALLY…we don’t want uneven BICEPS!
WOD 7 R4T
10 Deficit Deadlifts on 45#Plate 135/85 (X-155/105)
10 Ring Pushups (chest to hands)
***If you DO NOT have Great Deadlifts or Pushups DO Regular Deadlifts and Pushups with feet on Plate”
POST WOD
Spend 5-10 Min getting MOST UNBROKEN Double Unders Possible.
Melody’s B-Day WOD
1 Mile Run—BUY IN
29 Power Clean 135/95
29 Toes Thru Rings
29 Abmat Medball Situps
29 Medball Sidetaps (2ct with FEET UP)
1 Mile Run—CASH OUT
Results
Seth RX 27:18
Cole RX 24:22
Melody RX 28:32
David RX 29:52
Marcus RX 30:36
Carole RX 32:38
Anne RX 33:25
Lane RX 32:20
Van RX 22:26
Shawn RX 23:09
Hal RX 23:55
Taylor RX 33:11
Bobby RX 34:30
Joe F RX 24:24
Kelly O RX 26:24
Cliff RX 29:36
Jacob RX 30:35
Jean M RX 29:21
SixOne RX 32:59
Strength
5×2 Strict Press…Go up in weight
WOD 15 Min Amrap
5 Push Press (Use your 2 RM Strict Press)
6 Back Squats
200m Run
Ruck Wod
3 Attempts at Max Reps Flutterkicks (4ct Big)
Weight Rounds Ruck WOD
35
Laura E 6
Jane 6+3
50
Nancy 6+186 20
Rachel 6+11 25
Tina 6
55
Cameron 7+11 40
Jill 6+186 40
Katie 7
Emmy 7+11 30
Sandy 7+61
Debbie 6+50m
60
Mandy F 5 13
65
Mandy 6+161
Kristy 7+11
Stacy 5 28
Kathy M 7+125 27
75
Bryan 8+111 90
White 5
Bryce 7+61 55
Royer 5+2 75
80
Kelly O 8 70
Robin 7 40
85
Sean 6+5 51
Jason 7+4 30
SixOne 6+11 25
95
Jean M 6+161 65
Euell 8+3
Sean F 6 40
Carole 6+8 25
105
Tripp 5+2 27
Brandon 7 25
Joe T 3
Seth 8 51
Lane 5 54
115
Richard 5+5
125
Chuck 4+186
Bobby 5+161
Van 8+11
Mike E 6 + 100m 50
Brantley 6 +150m
135
Joe F 6+4 50
George 5+3
Shawn 8+2 105
Jason P 5+4 20
145
Burton 5+5 11
Clayton 7 25
155
Todd 6+11 70
Buddy 4+11 20
Cole 5+7
180
Mike K 5+180 80
WOD Team WOD Tester
as a Team of 2, one partner works at a time.
5 Stations- 3 mins of work…1 min rest to rotate.
Power Snatch 75/55
Pull-ups
Wall Ball 20/14 to 10′
Overhead Squats 115/75
50′ Farmers carry 70/53 KB
Score is total reps for the team.
Find a Team Mate and BRING IT!!!
WOD 4 R4T “McHale’s Army”
250m Row
25 Walking Lunges
25 Anchored Situps
10 Sledge Hammer Strikes (Per side)
