The One and ONLY Island Box!
Skill:
Clean & Jerk
5@50%
4@60%
3@70%
2@80%
WOD: For Time:
800m Run
30 Pull Ups
60 Airsquats
30 Clean and Jerk 135/95
60 Airsquats
30 Pullups
800m Run
If you Missed Yesterday, That’s Your Skill and WOD Today! Enjoy!
WOD:
8 Rounds NFT
9 KB Swings Russian – Heavy!
25 DU / 75 Singles
9 Jumping Air Squats
200m Run
Skill:
I. 1 Set of 20 Backsquats
WOD:
17:00 Minute Total AMRAP Ladder 3-6-9-12-15…..
II. 0:00-5:00
Power Cleans 135/85
Box Jumps
5:00 – 7:00
Rest
III. 7:00 – 10:00
750m/500m Row
Max TTB
10:00-12:00
Rest
IV. 12:00-17:00
Deadlifts 225/135
Box Jumps
Skill:
Overhead DB Walking Lunges
Start Light, Do 6/Arm then Go Up
5 Rounds to Get Heavy
WOD:
I. Jacob’s Ladder – 10 Minutes to get to Heaviest Possible
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press
II. Go Fast
400m Run
500m Row
200m Run
250m Row
Skill:
Strict Press
10@40/50%
8@60%
6@70%
4@80%
Max Reps @ 90%
WOD I. For Time
12-9-6
Clean & Jerk 185/105
Bar MU / 2x Pullups
Rest a little
WOD II. 3 Rounds for Time
400m Run
5 Front Squats 185/105
250m Row
WOD:
4 Rounds for Time
8 DL 225/135
4 Bar MU / 10 Strict Pull Ups
4 Bar Over Burpees
Rest 5:00 Then, Choose One:
A. 5 x 400m Run Repeats; Rest 2:00 Between Runs
B. 3000m Row
Skill:
Strict Press
12@35%
10@45%
8@55%
6@65%
Max Effort @ 75%
WOD:
NFT but at least 5 Rounds
10 Unbroken CG Bench Press
20 Walking Lunges
200m Run
4 D Ball to Shoulder with Squat
Skill:
Warm Up Squat Clean
WOD:
Buy In:
75 DU / 250 Singles
25 Wallballs
Then
10 Squat Cleans
8 Squat Cleans
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
Then, Cash Out:
75 DU / 250 Singles
25 Wallballs
*20 Minute Time Cap on Ladder*
Weights for Squat Clean Ladder:
Level I
155/65
185/85
205/95
225/105
245/115
Level II
85/55
135/65
155/85
175/85
195/95
Skill:
Front Squat
10@55%
8@65%
6@75%
4@80%
2@85%
WOD:
For Time:
25-20-15-10
GHD (2x Abmats)
Calorie Row