The One and ONLY Island Box!
Skill:
Push Press
8@35/45%
4@55/65%
2@75/85%
WOD:
12 AMRAP
2-4-6-8-10
Snatch 135/85
Bar Over Burpees
200m Run
Skill:
Death by Push ups
2 HR Push ups :00
4 HR Push ups :30
6 HR Push ups 1:00
*Add 2 HR Push ups Every :30
Must be Unbroken
4:00 Time Cap
WOD:
16:00 AMRAP
4 1-Arm DB Complex
*1 Hang Clean + 1 Hang Clean + Front Squat, Then Switch Arms
50″ Front Rack Walking Lunges
25 Abmat Situps
WOD:
for Time
Skinny Grace – 30 CnJ 95/65
*Rest Exactly 5:00
Run 1 Mile
Skinny Grace – 30 CnJ
WOD:
8 Rounds NFT
5 CG Bench Press (add weight each round)
10 Cal Assault Bike
100m D Ball / Keg / Odd Object Bear Hug Carry*
*If you set down the load during the carry, 5 burpee penalty.
Skill:
Backsquats
8@40%
6@50%
4@60%
1st and Last Rep: 2 Second Pause
WOD:
20 AMRAP
800m Run / 40 Cal AB
30 Abmat Situps
15 Burpees
10 Cal Row
400m Run / 20 Cal AB
50′ Walking Lunges
20 Abmat Situps
At End of 2 Rounds, Use Remaining Time for MAX Cal on AB
Skill:
Front Squat (from the ground if possible)
5@35/45/55%
3@65/75%
WOD:
4 Rounds – 15 Time Cap
25 CTB Pullups
5 Cleans @85% 1RM
WOD:
20′ AMRAP
50 Wallballs
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles
50 Cal Row
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles
Skill:
Backsquats
5 @ 45/55%
4 @ 60/65%
WOD:
Pitfall – 5 Rounds
400m Run or 20 Cal Assault Bike
3 Backsquats @ 75%
1-2 Runs on Ring/Rope Course
15 Abmats/10 GHD
WOD:
NFT 6-10 Rounds to Find
3 Rep Max
CG Bench Press
Clean
8 Cal Bike/Row Between Rounds
WOD 1.
8:00 AMRAP
30 Wallballs
20 Cal Row
10 TTB
WOD 2.
9:00 AMRAP
3 DBalls
6 Burpees
6 DBalls
12 Burpees
12 DBalls
24 Burpees
24 DBalls
48 Burpees
48 DBalls
96 Burpees