The One and ONLY Island Box!
Skill:
15:00 to get Heavy
Clean + Front Squat + Front Squat + STO
WOD:
3 Rounds for Time
14 TTB
8 DL 225/135
200m Run
WOD:
For Time
10-8-6-4-2
400m Run
Deadlifts 245/155
40 DU / 125 Singles
Rest 1:00
Skill:
Strict Press
8@35%
6@45/55%
4@60/65%
Max Effort at 70%
WOD:
For Time:
9 Hang Squat Cleans 135/95
18 Box Over Burpees 24/20
7 Hang Squat Cleans
14 Box Over Burpees
5 Hang Squat Cleans
10 Box Over Burpees
Skill:
Pause Backsquats
5@35/45/55/65%
WOD 1:
4 Rounds for Time
5 Power Snatch
6 Bar Over Burpees
4 STO
Rest 3:00
WOD 2:
2 Rounds for Time:
20 Cal Row
8 Thrusters
8 Pullups
Skill:
Establish a 4 rep max (touch and go) Power Clean
WOD:
For Time:
200m Run
10 Cleans 135/95
200m Run
8 Cleans 185/105
200m Run
6 Cleans 225/115
200m Run
4 Cleans 245/125
200m Run
2 Cleans 265/135
WOD:
5 Rounds NFT
5 CG Bench Press @ 100%BW
2 Rounds of Cindy: 5 Pullups, 10 Push Ups, 15 Airsquats
5 Reps of Grace: 5 CnJ @ 100%BW
Skill:
Deadlifts
5@35/40/45/50%
WOD:
4:00 EMOM
400m Run
10 DL @55%
400m Run
8 DL @65%
400m Run
6 DL @75%
400m Run
4 DL @85%
400m Run
2 DL @95%
Skill:
Push Press
8@45%
6@55/65%
4@75%
2@85%
WOD:
10:00 AMRAP
10 Wallballs 20/14
10 Box Jumps
150m Run
Rest 3:00
10:00 AMRAP
75 DU / 225 Singles
15 KB Swings American 70/53
15 Pullups
Skill:
10 EMOM
1 Front Squat + 1 Thruster @60-75% of 1RM Thruster Weight
WOD:
5 RFT
21 Airsquats
15 Bar Over Burpees
9 Hang Cleans 135/95
Skill:
Pause Backsquats
5 @30/35/40/45/50%
Hold for 2-3 seconds at bottom
WOD:
Jackie
1000m Row
50 Thrusters 45/35
30 Pull ups