The One and ONLY Island Box!
The One and ONLY Island Box!
If you need to get 14.1 done DO IT! We will be doing it Monday as a WOD.
OPEN WOD 14.1
10 Min Amrap
30 Double Unders
15 Snatches 75/55…65/45 for +55 Year Olds.
Friday WOD
Make up one fo the WODs this week you missed. MAKE SURE you get the Backsquat work in that you missed!!!
Strength Backsquats
3 x 3 @ 85%
WOD 15 EMOM
1 Clean and Jerk then Static Overhead Hold 155/95…135/85…115/75
5 Bar over Burpees
For the first 5 mins (:00 to 4:59) you will:
:00-Clean and then Jerk the Bar overhead.
:05 to :15 you will hold barbell overhead super tight core and active shoulders.
Lower bar then
5 Bar over Burpees. Wait until the top of the min and continue the scenario.
For the next 5 mins (5:00 to 9:59) you will:
5:00 Clean and Jerk
5:05 to 5:20 Hold Overhead
5 Bar over Burpees
For the last 5 mins (10:00 to 14:59) you will:
10:00 Clean and Jerk
10:05 to 10:25 hold overhead.
5 Bar over Burpees
BONUS…at the 14:00 mark you can clean and Jerk and try and hold for the FULL MIN!!!
Have fun with this and GET TIGHT!
Gritter # Reps
Mike K. 155 15
Carole 95 14
Erin 95 13
Brie 95 12
Brantley 155 11
Kathy 85 15
Steven 135 15
Miranda 85 15
Jenny 85 14
Nat 135 14
Jacob 135 10
Scott 115 15
Christina 75 14
Bre 75 13
Haley 75 13
JHyde 115 13
Eleanor 75 13
Robbie 115 12
Clement 115 12
Lane 115 9
Steve 115 9
Bryan 95 15
Phil 75 14
Royer 65 14
Melissa 65 14
Sandy 55 15
Jon 55 11
Delta 35 12
Skill Beep Test
The Beep Test is a 20m Timed Sprint Interval test. You will sprint 20m in a certain time frame and continue to try and complete the 20m Sprint in an ever decreasing time frame. ENJOY!!!
WOD 30-20-10
Medball Cleans 30/20/14
Medball Abmat Situps
Medball Side Taps (2ct)
Mountain climbers (2ct)
Core
100 Flutterkicks (2ct)
5 Burpees each time you break
Stength 3 x 4 Backsquats @ 75%
WOD 15 AMRAP
25 Double Unders/3x Singles
10 DB Snatches (Alternate arms each round)
10 Goblet Lunge Steps (any hold)
3 Muscle Ups/6 Chest to Bar Pullups/9 Pullups
60/40…50/35…40/30
CORE
100 Flutterkicks (2ct)
5 Burpees for each Break.
Skill 4x200m Sprints
rest EXACTLY 1 min after EACH 200.
Score is total Time.
WOD 3-2-1 AMRAP
3 Min AMRAP
3 Deadlifts
2 Clusters
6 Pushups (make them awesome)
9 Airsquats (dont kid yourself)
REST 1 MIN
2 Min AMRAP
Pick up EACTLY at the rep you finished in the 3 min.
REST 1 MIN
1 Min AMRAP
Pick up EACTLY at the rep you finished in the 2 min.
Score is Rounds + Reps
135/85…115/75…95/65
CLUSTER is a Squat Clean Thruster…OR…Power Clean, Thruster…OR…Power Clean, Front Squat, Push Press…OR…Deadlift, Hang Power Clean, Front Squat, Strict Press…OR…Just do FRAN Already!
Strength Backsquats
5×4 @ 70% 1 RM
WOD 10-1
Bench Press 155/105…135/85
Jumping Lunges (2ct)
200m Sprint
or
Make Up a WOD from THIS WEEK!
Skill
Speed Ladder Work
WOD
10-1
Db Strict Press
Db Push Press
Goblet Squat
CORE
30-20-10
Good Morning/Hip Ext
Abmat/GHD
Strength Backsquats
4 x 2 @ 65% with 3 Sec Pause at the BOTTOM!
WOD Amrap 12
30 Snatches (75/55)
25 Double Unders/4x Singles
20 Snatches (95/65)
25 Double Unders/4x Singles
15 Snatches (115/75)
25 Double Unders
10 Snatches (135/85)
25 Double Unders
AMRAP Snatches (155/95)
Athlete will start with 75/55 on Bar and have 2-35’s, 2-10’s Guys/2-25’s,2-10’s, 2-5’s Girls
NO DROPPING ALLOWED in First 2 Weight Sets!!!
If You CANNOT go up the Ladder, Stay at a Workable Weight and try and finish the WOD with 5 Snatches at the END.
Skill 6×100 Sprints EMOM
100m Sprint every minute on the minute. these should be fast paced
WOD
30-20-10
Slam Balls 40/30/25/20
Flutterkicks (2ct)
then
10-20-30
Pushups
Toes To Bar
Strength Backsquats 65% 1 RM
5×4 Tempo 3 sec down Explode up
WOD “DT”
5 RFT
12 Deadlifts
9 Hang Cleans
6 Push Jerks
155/110…135/95…115/75
