The One and ONLY Island Box!
The One and ONLY Island Box!
Skill:
Hang Clean
5@40/50/60/70/80%
WOD:
For Time:
100 Thrusters 75/55
*4 Bar Over Burpees Every Two Minutes
*NO Dropping of the Barbell. 2 extra burpee penalty!
WOD:
Alternating EMOM x 8 Rounds (32 Min)
3 DL @ 70%
6 Bar OVer Burpees
20 DU / 50 Singles
9 TTB
Skill:
Backsquats
8@40%
5@50/60/70%
3@75%
WOD:
Cindy
20 Min AMRAP
5 Pullups
10 Push Ups
15 Airsquats
*Proper Movements are the ONLY Option!
Skill:
E2MO2M
30 DU / 60 Singles
3 TNG Power Cleans
x 6 Rounds
WOD:
“Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips
WOD:
Not for Time but Git “Er Done!
5 Rounds
500m Row
15 CG Bench Press 155/85
15 Toes to Bar
Skill:
Strict Press
10@30/40%
8@50/60%
6@70%
WOD:
16 AMRAP
30 Airsquats
200m Run
20 Box Jumps / Step Ups
400m Run
10 Burpee Box Jump Overs
WOD:
1 RM Dead Lift
WOD:
12 Min AMRAP Ladder
2-4-6-8-10-12…
Push Press 135/85
Pull Ups
Front Squats
