The One and ONLY Island Box!
Skill:
Snatch Balance
5 sets of 3 reps – work to heavy
WOD:
4 Rounds for Time
35 Abmat Situps / 21 GHD
20 Pullups / 15 CTB
20 Step Ups / 15 Box Jumps
Skill:
Strict Press
10@30%
8@40%
6@50%
4@60%
6-10@70%
WOD:
6:00 EMOM x 4 Rounds
500m Row
8 Deadlifts @65% 1RM
*Score is Slowest Row
Skill:
Push Press
8@40%
6@50/60%
4@70/80%
WOD: 24:00 EMOM
Minute 1: 10 STO 135/85
Minute 2: 10 SDHP
Minute 3: 15 Abmat Situps / 10 GHD
Rest 1:00
Then: 9,9,20/12; 8,8,25/16; 7,7,30/20; 6,6,35/24; 5,5,40/28
Skill:
Warm Up to 100% Body Weight Dead Lift
WOD:
#1. Christine
3 Rounds:
500m Row
12 Deadlift @ 100% Body Weight
21 Box Jump 24/20
#2. Max Set of Unbroken Wall Balls 20/14
Fitness:
Skill:
Weighted Lunge Steps
Quick 10:00 to work to Heavy 4 Steps Each Leg
4-6 Sets
WOD:
20 Minute AMRAP
40 DU / 100 Singles
400m Run
20 Russian KB Swings 70/53/44
200m Run
10 Calorie Row
10 Jumping Lunges (2 Ct)
Fitness:
Skill:
:30 EMOM of Cleans (Ladder) with Your Very Own Pit Crew
Loading Your Plates! Vrooom Vroom!
WOD:
Buy In: 30/20 Cal Row
5 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Cash Out: 20 Burpees + 400m Run
Fitness:
Skill:
Back Squats
8@45/55%
4@65/75%
3@80/85%
WOD:
5-10-15-10-5
STO 155/95
10-20-30-20-10
MedBall Abmat Situps 20/14
Fitness:
Skill:
Med Ball Cleans
WOD:
#1 – HEAVY
9-7-5-3-1
Squat Cleans 185/105
Bar Over Burpees
Ring Muscle Ups/Bar Muscle Ups/200m Run
OR
#2 – LIGHT
15-12-9-6-3
Power Cleans 95/65
Bar Over Burpees
100m Sprint
Fitness:
WOD:
6:00 EMOM x 4 Rounds
5:00 to complete:
20/15 Cal Row
20 Wall Balls 20/14 to 10′
400m Run
Complete as many HRPU or HSPU in any time you have left in the 5:00.
Rest 1:00, Repeat x 3
Fitness:
Skill:
1 Rep Max Thruster
And/Or
1 Rep Max Push Press
WOD:
40-30-20-10
Abmats / GHD if you Spicy
DU / 3x Singles
200m Run