The One and ONLY Island Box!
Fitness
A. Backsquats
8 @ 45%, 7 @ 55%, 6 @ 65%
B. Metcon
500m Row
400m Run
40 Wallballs
40 Toes To Bar
400m Run
40 Abmat Situps
40 Flutterkicks 2ct
500m Row
Fitness
A. Deadlift Work
6 @ 50/55/60/65/70/75%
B. 16AMRAP of
1000m Row
800m Run Buy-in
then
Ladder at 2-4-6-8-10-12…of
Front Squats
STO
Pullups
Fitness
A. Power Clean work
5@45/55%, 4@60/65, 3@70/75, 2@80%
B. 40-30-20-10
WallBalls
Mtn Climbers 2ct
Flutterkicks 2ct
400m Run in between each (only 3 runs)
C. Max Attempts at either:
1 min max DU or Max Unbroken Du
Fitness
A. 1 RM Split Jerk (Front Rack)
B. 10-1
KB Swings
Goblet Squats
**3 Burpees EMOM**
Fitness
A. DB Row + DB Strict Press
4 sets of 8 reps each
B. 4 rounds
500m Row/400m Run
15 Deadlifts
10 Hang Power Cleans
5 STO
5 Bar Over Burpees
Switch row for run each round.
Fitness
A. Push Press Work to a HEAVY 3
B. 21-15-9
Pullups
Burpee to Plate
400m Run in between sets (only 2 runs)
C. 3 Max efforts of T2B
Fitness
A. Db Pullovers + Strict Pullups
4 sets of 10 reps
B. 15 AMRAP
40 Abmats
30 Mtn Climbers 2ct
20 KB Swings Russian
10 Burpees
5 HSPU or 3 Wall Walks
Fitness
A. Work to a Heavy Snatch
B. 20 Amrap of
200m Row
30 Thrusters 45/35
40 Double Unders/100 Singles
400m Run
Competition Wodapalooza Qualifier WOD 1 + 2
WOD 1 Work to a MAX Snatch Complex of
Snatch + Below the Knee Snatch + Hang Snatch (above the knee)
WOD 2 12 min Amrap Thruster Ladder
12 Thusters at 75/55
35 Double Unders
then 95/65 + DU, 115/75 + DU, 135/85 + DU, 155/95 + DU, 175/105 + DU, 195/115 +DU
Fitness
A. 15 min to establish a HEAVY Bear Complex
Clean + Front Squat + Push Press + Back Squat + Push Press
(You can squat Clean and that counts as Clean and Front Squat)
B. For Time
20 Calorie Row
3 rds of
10 Deadlifts 135/95
8 Hang Cleans
then 10 Cal Row
3 rds of
10 Bar Pushups
5 Ground to Overhead (Snatch or Clean and Jerk)
Fitness
A. Work to a HEAVY 3 REP Max Push Press..NO JERKING
B. For Time
50 Wallballs 20/14
50 Abmat
50 KB Russian
50 Abmat
25 Burpees
C. Work to a Max set of Unbroken Double Unders