The One and ONLY Island Box!
Skill:
8@35%
5@45/55/65%
3@75%
1@85%
WOD:
1. 15:00 Minutes to Find a Heavy Hang Clean & Jerk
2. Then,
4 Rounds
Heavy Farmer’s Carry, Rig to Rig x 2
25 Flutterkicks
WOD:
Alternating EMOM – 5 Rounds
10/8 Cal Row
10 Wallballs
10 DB Snatch 60/35 (5 Each Arm, No Alternating)
Rest 1:00
3 Rounds NFT, but Go FAST
25 Abmat: Straight Legs, Touch your TOES
10 DB Push Press (5 Each Arm): HEAVY
WOD:
1. 0:00-10:00
2:30 EMOM (0:00, 2:30, 5:00, 7:30)
1 Round of DT: 12 DL, 9 HPC, 6 Push Jerks 155/105
2. 10:00-25:00
400m Run
30 Cal Row
20 Burpee Over Rower
For Time, Rest After Completed Until 25:00
3. 25:00-Time
4 Rounds for Time
3 Squat Cleans – HEAVY….Add Weight From DT
15 KB Swings American 53/35
45 DU / 150 Singles
Bob’s Big Boy
1 Mile Run Buy In
5-4-3-2-1
Rope Climbs
10-8-6-4-2
Deadlift 100% BW
5-4-3-2-1
Clean and Jerk 100% BW
***800m Run After Each Set of CnJ
38 Toes to Bar Cash Out
OR
Carl’s Jr
800m Run / 1000m Row Buy In
5-4-3-2-1 Rope Climbs / 3x Pull Ups
10-8-6-4-2
Deadlifts
5-4-3-2-1
Clean and Jerk
***400m Run After Each Set of CnJ
38 Toes to Bar Cash Out
WOD 1:
Not For Time, for Swole!!
5 Rounds
10 Bench Press
10 DB Rows (Each Arm)
10 Weighted Step Ups (Each Leg)
WOD 2:
20 Push Jerks @ 70%
WOD 1:
3 Rounds for Time
80 DU / 240 Singles
30 PERFECT Airsquats
25 HR Pushups
20 Deadlifts 185/105
Rest 5:00
WOD 2:
1000m Row
Skill:
Back Squats or Front Squats
8 @ 45%
5 @ 55, 65, 75%
3 @ 80, 85%
WOD:
3:00 EMOM – 10 Rounds
8 Wall Balls
Barbell Complex:
5 Hang Cleans
1 Front Squat
1 Jerk
*Start at 50% 1RM CnJ – Add Weight Each Round
Skill:
Strict Press
8@45%
5@55, 65,75%
3@80, 85, 90%
WOD:
Buy In – 800m Row
40 Abmat Situps
20 Russian KB Swings 70/44
10 Goblet Squats
400m Run
30 Abmat Situps
15 KB Swings
5 Goblet Squats
400m Run
40 Abmat Situps
20 KB Swings
10 Goblet Squats
Cash Out – 400m Row
Skill:
Snatch
5@50, 4@60, 3@70%
4@65, 3@75, 2@85%
WOD 1.
1000m Row x 3 Repeats
Grab a Partner, Rest While They Row and Then Swap x 3
No Partner? Rest the Time it Took You to Row Your 1000
WOD 2.
50 DU / 150 Singles
50 OHS 75/55
50 DU / 150 Singles