The One and ONLY Island Box!
Skill:
Backsquats
8@40%
650/60%
4@70%
2@80%
WOD:
2 EMOM x 10
3 Backsquats @65% 1RM
5 Airsquats
20 DU / 60 Singles
20 Minute Partner AMRAP
20 Thrusters 95/65
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
*Start with 4 Burpees, Perform 4 Burpees E2MOM
Skill:
Deadlifts
5@45/55/65/75%
WOD I.
30 Push Jerks @70%
500m Row Each Time You Break
WOD II.
10-1
Deadlifts @50% 1RM
20-18-16-14-12-10-8-6-4-2
Jumping Airsquats
Skill:
Strict Press
8@30/40%
6@50/60%
4@70/80%
WOD:
14 AMRAP
Barbell Complex: 135/85
2 Power Clean
2 Hang Squat Clean
1 Thruster
25 Abmats / 15 GHD
5 CTB Pullups / 8 Banded CTB Pullups
WOD:
For Time:
1 Mile Run
100 DU / 300 Singles
30 Burpee to Plate Touch (25#)
800m Run
50 DU / 150 Singles
20 Burpee to Plate Touch
400m Run
25 DU / 50 Singles
10 Burpee to Plate Touch
WOD:
4 Rounds for Total Reps
:50 Max Wallballs 20/14
:10 Rest
:50 Max SDHP 75/55
:10 Rest
:50 Max Box Jumps 24/20
:10 Rest
:60 Max Cal Row
Rest 6:00
Skill:
15:00 to Warm Up to Heavy Squat Clean
WOD:
10 AMRAP
3 Strict HSPU / 4 Strict DB Press
3 Squat Cleans
3 Bar Over Burpees
Teams of Two:
1000 m Row Buy In
5 Rounds of:
10 Burpees
20 KB Swings Russian 70/44
30 Abmat Situps / 15 GHD Situps
40 Goblet Squats
2 x 200m Run
1000 m Row Cash Out
WOD:
3-6-9-12-15-18-21…
Cal Row
Push Press 115/85