The One and ONLY Island Box!
The One and ONLY Island Box!
Strength WOD
5x5x5x3x3x3 Back Squats
Start around 135/95 and go UP!
WOD
4 Rounds of Tabata Burpees and Double Unders
20 sec of Burpees
10 Sec Rest
20 Sec of Double Unders
10 Sec of Rest
for 4 Rounds
Total score for Burpees and Double Unders
Pre-WOD
10 Evolutions of The Bear Complex 45/35
Power Clean
Front Squat
Push Press
Back Squat
Push Press
WOD “The Chief”
3 Min Amrap of
3 Power Cleans 135/95
6 Pushups (hr)
9 Airsquats
REST 1 Min then REPEAT for a TOTAL of 5 Rounds
ONLY COMPLETED ROUNDS COUNT
WOD
10-1 Kb Goblet Squats 70/53/44/35
10-1 Kb Swings (Rus)
10 Abmat Situps (straight leg)
10 KB sidetaps
Core
50 Tight Scissor kicks (2ct)
There is something you should understand about the way I work. When you need me but do not want me, then I must stay. When you want me but no longer need me, then I have to go. It’s rather sad, really, but there it is. Nanny McPhee
Sometimes in life it is WHAT YOU NEED…NOT, what you WANT!
WOD
1000m Row
1000m Run
100 Du/300 Singles
Post WOD
Weighted Strict Pullups
(Banded if need be)
Pre-WOD 3 Min Squat Hold
WOD
10-1 KB Swings (American) 70/53/44/35
20 Walking Lunges
10-1 Ring Pushups
*Scale-Military Pushups-Shoulders Break 90.
Post WOD
Max Ring Pushups
WOD 3 min EMOM
2 Power Cleans X-155/105 RX 135/85
1 Front Squat
200m Run
You have 3 Min to complete work load and run, rest until next time to start again.
Add 2 PC and 1 FS each Round until Failure
POST WOD
5 Min to get as many UNBROKEN Double Unders as Possible
WOD “Friday the 13th” 9/13/13
3 Rounds
9 Clusters 115/85 95/65
13 Bar Hops (2ct)
13 Bar Pushups
WOD 2 Option
Make Up from this week ONLY.
WOD
10-1 SDHP 70/53/44/35…Anyone going 3 POOD?
3 Goblet Squats
10 Bicycles (2ct)
Run 200m after the 8’s, 5’s, and 2’s.
EX:
10,9,8, run,7,6,5, run,4,3,2, run,1, TIME!
Post WOD
30 Up and Overs 45/35/25 Plate
Strict Only-no push press.
WOD 9/11 Tribute
110 Flights of Stairs (Box Stepups 24/20)
TREAT 3 Burpees on the ODD minute until stairs are done.
49 Pushups (HR)
49 Airsquats
49 Mountain Climbers (2ct)
49 WallBalls 20/14
49 Mountain Climbers
49 Airsquats
49 Pushups
