The One and ONLY Island Box!
Skill:
Deadlifts
5@35/45/55%
WOD:
5 Rounds for Time
5 DL @ 65%
25 Wallballs 20/14
400m Sprint
Rest 2:00
WOD:
6 Rounds NFT
8 CG Bench Press (BW or Heavy)
8 Bicep Curls
8 DB Press
Choose: 400m Run, 200m Sandbag, 200m Log
Skill:
Push Press
8@35%
5@45/55/65%
3@70/75%
WOD:
3 Rounds:
1 Minute Row for Max Calories
1 Minute Rest
4 Minutes AMRAP
15 Situps / 10 GHD
15 DU / 40 Singles
1 Minute Rest
Skill:
Front Squats
8@35%
5@45/55/65/70/75%
WOD:
18 AMRAP
2-4-6-8-10……
Squat Cleans 185/105
BMU/CTB/2x Banded
Deadlifts
200m Run
WOD:
25 AMRAP
30 Cal Row
15 Power / Squat Snatces 135/85
30 Wallballs 20/14 10/9
As Team of 2:
WOD I.
10 Min of Cindy AMRAP
5 Pull ups
10 Push ups
15 Air squats
WOD II.
8 Minute AMRAP
6 Deadlifts 165/105
4 Hang Cleans
2 Push Jerks
5 Bar Over Burpees
WOD III.
6 Minute AMRAP
20 Abmat Sit Ups / 12 GHD Sit Ups
8 DB Snatches 50/30 (Alt Arms)
Skill:
Power Clean Ladder EMOM
Start at 40%, Add 10/5# Each Minute
10-15 Lifts
WOD:
For Time
50-40-30-20-10
DU / Singles x 3
25-20-15-10-5
KB American 53/35
Skill:
1 Arm Standing DB Stict Press
5 x 8/Arm
Go Up Each Round, Find Heavy 8 Rep
WOD:
Each Row for Time
250m Row
Rest 4:00
500m Row
Rest 6:00
750m Row
Rest 8:00
1000m Row
Skill:
2EMOM x 5 Rounds
Power Clean
Hang Power Clean
Push Jerk
Front Squat
Split Jerk
* Warm Up to 60%, Start 2EMOM There, Add Weight Each Round
WOD:
5 RFT
7 DL 225/135
10 Jumping Lunges
14 Bar Hops
Skill:
Push Press
8@35/45/55%
6@65/75%
WOD I:
5 Rounds For Time:
10 Cal Row
15 KB Swing Russian
10 Pullups
Rest 1:00
Then
WOD II.
Wall to Wall
1 Arm KB Carry x 8 – Alt Each Trip