The One and ONLY Island Box!
Skill:
Strict Press
8@40%
6@50/55/60%
3@65/75/80%
WOD:
EMOM Wallball Ladder
3-6-9-12-18-21-24-27….
When You Fail….
3 Rounds
400m Run
15/10 AB Cal
Skill:
Deadlift
8@45/55%
6@65/75%
3@85%
WOD:
5 Rounds Alternating EMOM
1. 2-4-6-8-10 Power Clean 135/85
2. 30 DU/ 90 Singles
3. 10-8-6-4-2 Front Squat
4. 12/9 Assault Bike Calories
5. 1:00 Rest
WOD:
Team of 2-3
100 KB Russian
100 Wallballs
100 Burpees
*E2MOM 10/8 Cal on Assault Bike or Row – all work stops while biking or rowing.
WOD:
20:00 AMRAP
8 TTB
10 DB Hang Clean & Jerk (5 Each Arm)
14/12 Cal Row
WOD:
5 Rounds Alternating EMOM:
1. 15 Wallballs
2. 10 Push Ups + 10 Mountain Climbers
3. 5 Deadlifts 225/135
4. 15/10 Assault Bike Calories
5. Rest 1:00
Skill:
Strict Press
8@40/45%
6@50/55%
4@60/65%
3 Backsquats After Each Set
WOD:
For Time:
800m Row
800m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)
400m Row
400m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)
Skill:
0:00-2:00 12 Snatch 95/55
2:00-4:00 9 Snatch 135/65
4:00-6:00 6 Snatch 155/75
6:00-8:00 3 Snatch 175/85
WOD:
8:00 AMRAP Ladder
1-2-3-4-5….
Power Cleans 135/85
Bar Over Burpees
2-4-6-8-10….
Toes to Bar
WOD 1.
15:00 AMRAP
5 DL 135/85
5 Front Squat
5 Push Jerk
200m Run
WOD 2.
3 Rounds NFT
5 Hollow Rock
5 Tuck Ups
5 V Ups
:10 V Hold
1:00 Rest
WOD:
25:00 AMRAP
500m Row
15 Sumo DL 88/53
200m Run
20 Abmat
20 Mtn Climbers
30 DU / 75 Singles
5 Goblet Squats
WOD:
3 Rounds NFT
15 CGBP
10 Airsquats
15 KB Swings American 53/35
800m Run – Record Time of Each Run