The One and ONLY Island Box!
Skill:
Bottoms Up & Suitcase Carry
Rack to Rack & Back x 8
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ Body Weight
Bar Over Burpees
*Treat: E2MOM – 5 Jumping Airsquats
OR
Quads B. Melton
100 AB Calories
10 Wallballs
Partion as Needed
WOD 1.
25 AB Calories
400m Run
30 Row Calories
400m Run
35 Wallballs
400m Run
40 Medball Abmat Situps/GHD
400m Run
50 DU / 150 Singles
WOD 2 A. High Skill Oly
Work to Heavy Hang Squat Snatch to OHS
OR
WOD 2 B. Extra Engine Build
3 Rounds
25 DU / 75 Singles
25 Situps
20 Cal AB or Row
Skill:
Push Press
8@45/50/60%
6@65/70%
WOD:
4 Rounds
3:00 EMOM
18/13 Cal Row
Max Squat Clean & Jerk 185/105
Rest 2:00
Skill:
Barbell Complex
3 DL + 3 Hang Clean + 3 Push Press
4 Attemps – Start Light – Work to Moderate, Not MAX
WOD:
4 Rounds
:00-1:00 ROW
1:00-3:00 WORK
3:00-5:00 REST
50 Deadlifts
50 Hang Cleans
25 Push Jerks
115/75
*Chip Away at Work After Each Row
*Add your Total (cumulative) calories, Subtract from 100 for Post WOD Burpees
WOD 1.
5 Rounds
7 CG Bench Press (Heavy)
6 D Ball Over Shoulers
5 Calorie AB or 400m Run
4 Jumpin Lunges (2 Ct)
OR
WOD 2.
Barbell Complex
Clean + 2 Push Jerk + Split Jerk
WOD 1:
5 Rounds Alternating EMOM
1. 4 BMU / 8 CTB Pullups
2. 5 Box Jumps 30/24
3. 6 Deficit HSPU 55/25 Comp Plates / 10 HRPU
4. 7 Goblet Squats
5. 8 KB Swings Russian 111/88/70/53
WOD 2:
1 Mile Assault Bike for Time
Skill:
8@30/40/50/60%
20 DU / 50 Singles After Each Set
WOD:
18 AMRAP
50/40 Cal Row
30/25 Cal Assault Bike
400m Run / 800m if you are a runner
Then in Remaining Time, AMRAP of
20 Abmat Sit Ups
5 Burpees
20 DU / 50 Singles
Skill:
7:00 to Work to Heavy Squat Snatch
WOD:
15 AMRAP
1-2-3-4-5-6-7-8….
Squat Snatch 135/75
Squat Clean Thruster
5 AB Cal or 10 Cal Row or 100m Run
WOD:
Make up either Tuesday or Thursday’s WOD or….
WOD 1:
For Load:
3 Squat Snatch
5 AB Calories
Add Weight….
Once you fail, switch to squat cleans
or
WOD 2:
5 Rounds not for Time
20 Wallballs 20/14
5 Burpees
200m Run
15 Medball Sit Ups
20 Flutterkicks / Ball up
WOD 1.
21-15-9
DB Clean & Jerk 50/30
Box Jumps
Rest 5:00
WOD 2.
2 Mile Assault Bike
Rest 3:00
WOD 3.
800m Run