The One and ONLY Island Box!
Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%
WOD 1.
6:00 to Find Heavy Complex of:
Hang Power Snatch + Snatch (touch n go)
Start with Empty Bar
WOD 2.
For Time (15:00 Cap)
150 DU / 300 Singles
30 Hang Power Snatch 115/75
150 DU / 300 Singles
30 OHS
Skill:
Deadlifts
8@35%
5@55/65%
3@75/85%
1@95%
WOD:
For Time (25:00 Cap)
1 Mile Run
75 Burpees
1 Mile Run
Skill:
Squat Cleans
5@50/55%
4@60/65%
3@70/75%
WOD:
For Time:
10 Squat Cleans 155/105
10 BMU / 20 CTB pull ups
10 Squat Cleans 175/120
10 BMU / 20 CTB pull ups
10 Squat Cleans 195/135
*20 Time Cap
WOD:
Team of Two – You Go/I Go
7 AMRAP
3 Power Clean 135/85
3 Bar Over Burpees
6 Airsquats
Rest 5
7 AMRAP
3 Front Squats 155/105
5 HSPU / 10 Bar Pushups
Rest 5
7 AMRAP
15 DU / 45 Singles
5 Deadlifts 245/155
Skill:
Thrusters (from Ground)
8@45%
5@55/65%
3@75/85/90%
WOD:
For Time:
800m Run
25 Push Press 95/65
400m Run
20 Push Press
200m Run
15 Push Press
20 Bar Over Burpees
Skill:
Strict Press
10 reps x 4 sets
Start Light and Go Up!
WOD:
6-8 Rounds
5 CG Bench (Get Heavier)
100m Run or 10 Cal Row
4 DBall Over Shoulder
WOD:
6 Rounds / 1 Min Alt EMOM
12/9 Cal Row
20 Walking Lunges
6 Hang Clean 135/85
5-10 HSPU / 10-15 HRPU
1:00 Rest
Skill:
Hang Squat Clean + Push Jerk
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%
WOD:
15 AMRAP
30 Plate Sit Ups 45/35
30 DB STO 70/50
30 KB Swing Russian 70/53
30 Wallballs 30#-10′ / 20#-9′
Skill:
Backsquats
8@45%
5@55/65/75/80/85%
WOD:
For Time / 20 min Cap
20 DU / 60 Singles
6 Burpee Box Jump Overs 30/24
Skill:
Jog 400m
Rest 1:00
Run 400m
Rest 1:00
Sprint 400m
*Record Sprint Time
WOD:
7 Rounds NFT
10 CGBench 135/85
10 DB Box Row Left / Right