The One and ONLY Island Box!
Skill:
Weighted Waiter Walks
WOD:
6 Rounds NFT
10 CG Bench Press 135/85
5 Goblet Squat
8 Calorie Row
4 DBall Over Shoulder 100/75
WOD 1:
Alternating EMOM x 6
4 Hang Power Snatch 95/65
7 Box Jumps / 10 Step Ups
*You may add weight/height as you go
WOD 2.
3-5 Attempts to Find 1RM Hang Power Snatch
WOD 3:
2 Rounds NFT
30 Abmat Sit Ups
20 TTB
250m Row Hard
Skill:
Backsquat
8@40%
8@50%
8@60%
8@70%
WOD:
For Time:
1200m / 1000m Row
40 Wallballs 20-10′ / 14-9′
25 Deficit HSPU (25# Plates) / 50 HRPU
40 Wallballs
1200m / 1000m Row
Skill:
Clean and Jerk
5@40%/45%
4@50%/55%
3@60/65%
2@70%
WOD:
For Time
1 STO @75% 1RM
18 Deadlifts @ STO Weight
50 DU / 4x Singles
2 STO
16 Deadlifts
40 DU / 4x Singles
3 STO
12 Deadlifts
30 DU / 4x Singles
4 STO
10 Deadlifts
20 DU / 4x Singles
5 STO
8 Deadlifts
10 DU /4x Singles
WOD: NFT
10-1 Bench (Add Weight Each Round)
5 DB Thrusters
10 Cal Row / 200m Run
Skill:
Strict Press
8@35/45%
6@55/65%
4@75/85%
Max Reps @ 90%
WOD:
For Time
30 -20-10
Wallballs 20/14
50-40-30
Double Unders
30-20-10
Sumo Deadlift High Pulls 75/55
Skill:
15 Minutes to Get Heavy
SNATCH Or CLEAN AND JERK
5@40/50% then Singles Adding Weight Each Lift
WOD:
No 14’s
16 Power Cleans 135/85
400m Run
8 Bar Over Burpees
12 Power Cleans
400m Run
8 Bar Over Burpees
10 Power Cleans
400m Run
8 Bar Over Burpees
6 Power Cleans
Skill:
Deadlift
8@35/45%
6@55/65%
4@75/80%
WOD:
I. For Time
40 Cal Row
40 KB Swing American
400m Run
20 Cal Row
20 Goblet Squat
200m Run
II. Max Set Unbroken Pull Ups
WOD:
5 Rounds NFT
FRONT SQUATS
Round 1: 12@35%
Round 2: 10@45%
Round 3: 8@55%
Round 4: 6@65%
Round 5: 4@75%
30 DU or 90 SINGLES
15 CAL ROW
10 RUSSIAN KB 88/53