The One and ONLY Island Box!
Skill:
Clean and Jerk
10@50%
8@60%
6@70%
WOD:
For Time
1000m Row
50 Abmat
800m Run
40 Abmat
750 Row
30 Abmat
600m Run
20 Abmat
500m Row
10 Abmat
400m Run
Skill:
1. :30 EMOM Shuttle Run Ladder
2. Shoulder Press / DB Rows: 10 Reps each x 4 sets
WOD:
For Time:
10 DL
20 HSPU / 30 HRPU
30 Front Squats
RX
225/125
4/5″ / 3″ Deficit HSPU
95/65
I.
275/165
HSPU / 30 HRPU
95/65
II.
225/125
30 HRPU
53/35 KB
WOD:
Master’s Qualifier WOD 2 – Do As Rx or go to…
Option B.
5 Minutes to complete each round, if successful add 5:00 more and proceed to next round….continue until you finish wod, or don’t make the time cap
15 TTB
30 DU / 75 Singles
15 Squat Cleans 95/65
15 TTB
30 DU / 75 Singles
13 Squat Cleans 135/85
15 TTB
30 DU / 75 Singles
11 Squat Cleans 165/95
15 TTB
30 DU / 75 Singles
9 Squat Cleans 185/105
15 TTB
30 DU / 75 Singles
7 Squat Cleans 205/115
15 TTB
30 DU / 75 Singles
5 Squat Cleans 225/125
Skill:
Alternating EMOM
1) 2 DL + 2 Power Clean
2) 2 Front Squats + 2 Push Jerks
95/65
3 Rounds / On Minute 6, Do All Lifts in a Minute
WOD:
Master’s Qualifier WOD #1
A) Rx Version:
100 DB Snatch 50/35
80 Cal Row
60 Bar Facing Burpees
40 Ring MU
*20 Minute Time Cap
B) 20 Minute AMRAP Version:
20 DB Snatch
16 Cal Row
12 Bar Facing Burpees
8 Chest to Bar Pullups
Skill:
Deadlift
8@40/45%
6@50/55%
4@60/65%
2@70/75%
WOD:
20-15-10-5
Calorie Row
200m Run
10-8-6-4
Clean and Jerk 135/85
OR
Choose a MQ WOD
Skill:
Backsquats
8@35/45%
6@55/65%
4@70/75%
WOD:
12:00 AMRAP
10 Wallballs 20/14
Rack to Rack Walking Lunges
200m Run
*Add 5 Wallballs Each Round
**If you Drop the Ball, Rack to Rack Bear Crawl then Finish Wallballs!!
WOD 1.
125m Row
Rest 1:00
250m Row
Rest 1:30
375m Row
Rest 2:00
500m Row
WOD 2.
12:00 Alternating EMOM
8 Alternating Arm DB Snatch 60/40
:30 Burpees
:30 DU
Skill:
Hang Clean EMOM
0:00-4:00 3 Reps
4:00-7:00 2 Reps
7:00-12:00 1 Rep
*Start at 50% 1RM and Add Each Round
WOD:
6 Rounds NFT
7 Bench (Heavy)
14 Cal Row
7 TTB or 20 Flutterkicks (2 Ct. Big)
Skill:
Clean and Jerk
5@50/55%
4@60/65%
WOD:
In 12:00,
1 Mile Run
Then, AMRAP 1.
3 BMU / 6 CTB
6 Cleans
Rest 3:00
In 10:00,
800m Run
Then, AMRAP 2.
10 HR Pushups
10 STO
Rest 2:00
In 8:00,
600m Run
Then, AMRAP 3.
8 Burpees
8 Front Squats
Rest 1:00
In 6:00,
400m Run
75 Sit Ups
Then, AMRAP 4.
Max Reps Clean & Jerk
Skill:
13:00 EMOM
0:00-4:00 2 Snatch
5:00-13:00 1 Snatch
Start at 50% 1RM, add weight each round.
If you fail, switch to cleans.
WOD:
15:00 AMRAP
15 Burpees
30 DB Snatch – Alternate Arms Each 5 Reps 50/30
40 DU / 100 Singles
50 Situps
40 DU / 100 Singles
30 DB Front Squat
15 Burpees
400m Run