The One and ONLY Island Box!
The One and ONLY Island Box!
WOD:
8 Rounds NFT
5 CG Bench Press – Start at 50% and Go UP
20 Abmat Sit Ups / 12 GHD
5 Goblet Squats (Heavy)
20 DU / 60 Singles
POST WOD: Pick One
800m Jog
1000m Smooth Row
50 Cal Airdyne
Skill:
Hang Power Clean + Push Jerk
Wave 1: 50/60/70%
Wave 2: 55/65/75%
*Work on Cycling
WOD:
For Time
40 Cal Row
20 Pullups
400m Run
20 Cal Row
10 Pullups
200m Run
10 Cal Row
5 Pullups
100m Run
Skill:
10 EMO1.5M
Power Clean + Hang Clean + Hang Squat Clean
WOD:
Team of 3
100 Cal Row
150 Wallballs
4x 200m Sprint
*Split Work as Needed, but 3 Syncho Team Burpees Every Time You Switch
Skill:
Strict Press
10@30%
8@40%
6@50%
5@60%
4@70%
WOD: Choose ONE
Option A.
40-30-20-10
DU (3x Singles)
American KB Swings 53/35
OR
Option B.
2000m Row
Rest 5:00
2000m Row
