The One and ONLY Island Box!
Skill:
Quick Barbell Complex – 12:00 to Work to Heavy
Power Clean, Hang Power Clean, Hang Squat Clean Thruster
WOD:
5-7 Rounds NFT
7 Bench Press 165/85
4 D Ball Over the Shoulder 100/75/50
5 Box Jumps 30/24/20
Skill:
Push Press
8@40/45%
6@50%, Then….
2:00 Overhead Hold with the 50%
4@60/65%
WOD:
For Time:
1000m Row
800m Run
30 Deadlifts 155/105
15 Front Squats
10 Bar Over Burpees
Skill:
Work to a Heavy Snatch
WOD:
Burpees and Snatch Ladder AKA 13.1 – 17 Minute AMRAP
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120
Skill:
Front Squats
8@45%
5@55/65%
3@75/80%
1@85%
WOD:
15 AMRAP
8 Burpees
50′ Walking Lunge
22 Abmat Sit Ups / 11 GHD Sit Ups
50′ Farmer Carry
Skill:
Power Clean EMOM
2 Reps Every Min
Start at 50%, Go Up Each Minute x 12 Rounds
WOD:
Helen
3 Rounds
400m Run
21 KB Swings 53/35
12 Pullups
All the Thrusters and Double Unders
WOD 1.
10/8 Calorie Row EMOM x 7
WOD 2.
400m Sprint – Rest Exactly 2:00 x 4
WOD 3.
“Skinny Grace”
30 Clean & Jerk 95/65
Skill:
Push Press
8@40/45%
6@50/55%
4@60/65%
WOD:
For Time:
800m Run
30 KB Swings American 53/35
20 Goblet Squat
20 Box Jumps 24/20
400m Run
20 Box Jumps
20 Goblet Squats
30 KB Swings
800m Run
Skill:
Thrusters
8@30/40%
6@50/60%
4@70%
2@80%
WOD:
3 Rounds for Time
400m Run
30 Situps
15 Burpees
500m Row
WOD:
17.4