The One and ONLY Island Box!
Skill:
Push Press
5@45/55/65%
3@75/80/85%
WOD 1:
1000m Row
Rest 3:00
1000m Row
WOD 2:
15:00 AMRAP
200m Run
2 Rope Climbs
Skill:
Reverse Tabata x 8 Rounds
1. Power Clean @70%
2. Front Squat
WOD:
15:00 AMRAP Ladder
5-10-15-20-25…..
Burpees
Toes to Bar
Skill:
Deadlift
8@45%
5@55/65%
3@75/85%
1@95%
1@101-105% ?????
WOD:
2014 Regional Chipper – 21:00 Time Cap
50 Cal Row
50 Box Jump Overs
50 DL 185/125
50 Wallballs
50 Ring Dips
50 Wallballs
50 Deadilfts
50 Box Jump Overs
50 Cal Row
Skill:
Backsquats
10@30%
10@40%
10@50%
10@60%
WOD:
For Time:
800m Run
30 STO 135/85
400m Run
30 Hang Clean
800m Run
WOD:
3 Rounds for Time
750m / 600m Row
2 D Ball over the Shoulder
50′ D Ball Carry
2 D Ball over the Shoulder
50′ D Ball Carry
Rest 1:00
400m Run (Go Fast)
Rest 1:00
Post WOD:
3 Rounds
30 Abmat Situps
:30 Plank
10 Slow Airsquats
Skill:
Backsquats
8@45%
5@55/6575%
3@85%
1@90%
WOD:
Option 1.
Cleans
5@50%
4@60%
3@70/75%
2@80%
2@85%
1@90%
1@95%
1@??
Option 2.
20 Min Rotating EMOM
1: 2 Cleans & 2 Jerks
2: 5 Bar Over Burpees
3: 4 Front Squats
4: 2-3 BMU / 5 CTB
*Add a little weight each round
#1 – Skill:
Strict Press
8@45%
5@55%
5@65%
5@75%
5@80%
#2 WOD
15 Min AMRAP
30 KB Swings American 53/35
20 HR Push Ups
10 Cal Row
#3 WOD
7 Min Ladder
Unbroken DU
5-10-15-20-25-30-35….
WOD:
30 Rotating EMOM
12/9 Cal Row
4 Snatch or Clean @70-75%
6 CTB Pull Ups
8 Burpee Box Jump Overs
10 DB Front Squat 50/35
25 DU / 50 Singles