The One and ONLY Island Box!
WOD:
NFT, but for PACE
5 Rounds
20 CG Bench Press @ 50-60% 1RM
10 TTB
Then 400m Run for Time
*Try to keep runs within :05 of each other!
Skill:
EMOM x 6
1 1/2 EMO1 1/2 M x 4
Power Clean
+
Hang Power Clean
+
Hang Squat Clean
For Time:
12-9-6
STO 135/85
18-15-12
Pullups
Skill:
Front Squat
10 @ 40/50/60%
WOD:
For Time
750m Row
50 Abmat Sit Ups
15 Burpees
800m Run
15 Burpees
50 Abmat Sit Ups
750m Row
Skill:
Push Press
8@45%
5@55/65%
3@75/65%
*5 Strict Pull Ups After Each Set
WOD:
3 Rounds for Time
25 Cal Row
30 DL 185/125
35 Wallballs 20/14
Rest 2:00
Skill:
10:00 to Find Heavy Clean + 5 Front Squats
WOD:
For Time
800m Run
10 DL (Use Weight from Skill)
15 HSPU / 20 HR Push Ups
10 DL
15 Bar Over Burpees
10 DL
15 HSPU / 20 HR Push Ups
10 DL
800m Run
Skill:
Backsquats
8@40%
5@50/60/70%
3@75/80%
WOD:
For Time
60-50-40-30
DU / 3x Singles
30-25-20-15
Russian KB Swings
5 Goblet Squats
Rest Exactly 1:00
CORE: Plank Work, L Sits, L Bar Hangs
Skill:
Power Snatch
5@50%
4@60%
3@70%
2@75/80%
1@85/90%
WOD:
For Time:
35 Calorie Buy In
Then,
15-12-9-6
Power Clean (@100% 1RM Power Snatch Weight)
TTB
Skill:
Backsquats
5@45%
4@55/65%
3@70/75%
2@80/85%
WOD I.
20 Push Jerks @ 65% with as few breaks as possible
WOD II.
9:00 Minute AMRAP
7 DL 245/155
9 CTB Pullups
11 Airsquats
Skill:
Squat Clean
5@50%
4@60/65%
3@70/75%
2@80%
WOD:
For Time:
25 Calorie Row Buy In
Then,
10-8-6-4-2
Power Cleans 135/95
Bar Over Burpees
25 DU / 75 Singles
Skill:
Push Press
10@40%
8@50%
6@60%
4@70%
WOD:
For Time:
*21 – 15 – 9
*SDHP 75/55
6 Bar Over Burpees
*Thrusters
4 Jumping Lunges (2 ct)