The One and ONLY Island Box!
The One and ONLY Island Box!
A. Push Press 5 reps x 5 sets then 2 reps x 3 sets
Find a 2 Rep Max
B. 8 AMRAP
1 Clean and Jerk 100% of A/ 80%
2 Bar over Burpees
2 C n J
4 BOB
3 C n J
6 BOB
4 C n J
8 BOB, and on and on!
A. Backsquats 5 reps x 5 sets at 60% 1 RM
B. “Jackie” (Double if you are Mike or Hal)
1000m Row
50 Thrusters 45/35
30 Pullups
Granite Games WOD 4
13 AMRAP
10 Deadlifts
15 Pullups
10 Deadlifts
15 Pullups
10 Deadlifts
10 Chest to Bar
10 Deadlifts
10 Chest to Bar
10 Deadlifts
5 Ring Muscle Ups
10 Deadlifts
Max Muscle Ups
Weights and Scales posted at the box
Fitness
20 AMRAP
7 Clean and Press 95/65
8 Bar Pushups
15 Abmat Situps
200m Run
***If you want to complete “MARCO” you can opt out of Fitness***
Competition
A. 90 sec EMOM Squat Clean Ladder
Start at 50% of 1 RM and go up by 20/10# every 90 seconds until failure, then take 40/20# off and go up by 10/5# every 90 seconds
B. HERO “MARCO”
3 RFT
21 Pullups
15 HSPU
9 Thrusters 135/95
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
A. Row Intervals
4 Rows for Calories 30 sec Work/30 sec Rest
Record LOWEST round
B. 4 Rounds of
With a running clock you have 4:00 to
25 Kettlebell Swings 70/53/44/35
400m Run
With remaining time…MAX Double Unders.
—rest exactly 2:00 in between each round—
Record TOTAL Double Unders.
Granite Games Qualifier WOD 3
17 AMRAP of
50 Calorie Row
50 Wallballs 20-10’/14-9′
50 Shoulder to Overhead 115/85
50 Box Jumps/Step Ups 24/20
***If you finish start again with row***
