The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness/COMP “TOTAL METCON”
50 Calorie ROW
50 Backsquats 135/95 (From Floor)
50 Push Press/Strict Press 75/55
50 Deadlifts 185/125
You can make 3 Bars, Partner up with someone of similar skill and go 5 min after!
Core
10/8/6/4/2 Bar Pushups
5/4/3/2/1 Dough Rollers
WOD 1 “Unbroken”
50 Double Unders/150 Singles
15 Power Cleans 145/100
35 DU/100 Singles
12 Power Cleans
20 DU/50 Singles
RX+ Double Unders MUST be unbroken every time
WOD 2A “Echo”
21 Power Snatches 115/75
15 Toes To Bar
9 HSPU/Push Press
rest exactly 1 min then
WOD 2B
REPEAT 2A
Fitness
A. Curtis Runs the Box
800m Run Buy In
21-15-9
Curtis P’s (Clean, Lunge RT, Lunge LT, Press) 75/55
Box Jumps 24/20
800m Cash Out
B. Core 4 rds of
15 Stick Situps (abmat situp with pvc in snatch grip)
20 secs front plank
Competition
A. Use 95/65 and 30/24
B. Regional WOD 7
15 Muscle Ups/Bar MU/CTB Pullups (Pick hardest element)
Squat Clean Ladder(Pick a Hard Ladder)
I. 205/225/245/255/265
II. 175/185/195/205/215
III. 135/145/155/165/175
IV. 105/115/125/135/145
V. 75/85/95/105/115
Fitness
“Air Force WOD”
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats
Perform 4 Burpees at the START of every min until work load is finished. 20 min Time Cap
Competition
A. Front Squat 3 reps x 3 sets 33×1 @ 50% 1 RM
B. Overhead Squats 3 reps x 3 sets 33×1 @ 50% 1RM
C. “Air Force WOD”
Fitness
A. 1000m Row
150m Smooth-50m Hard x 5 rds
B. 40-30-20-10
Slamballs 40/30
Abmat Situps
Flutterkicks (2ct Ball Pressed)
200m ROW SPRINT (inbetween sets only)
Fitness
10 rds for time of
6 Deadlift
4 Power Cleans
2 Thrusters
115/75, 95/65, 75/55…Pick a Challenging weight
Run 200m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark
Competition
“Don’t Do This WOD” aka “Lewterville”
10 rds for time of
3 Deadlifts
3 Power Cleans
3 Thrusters
Run 400m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark.
Other Weights are posted at the BOX
