The One and ONLY Island Box!
WOD:
For Time – 40′ Cap:
1 Mile Run
-Then-
3 Rounds
10 Snatch 155/105
10 Chest to Bar Pull Ups
70 DU
-Then_
800m Run
-Then-
3 Rounds
10 OHD
20 Lateral Bupees Over Bar
70 DU
Skill:
Squat Clean & Jerk
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%
WOD 1)
Complex: In 6′ Find Heaviest
1 Clean + 1 Front Squat + 1 Jerk
WOD 2)
Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips
Skill:
20 Push Jerks @65%
*Fewest Breaks Possible
WOD:
NFT but 25′ Cap
5 Rounds
15 CG Bench Press 135/85 or 75% BW
250m Row
200m Run
5 Burpees
Skill:
Power Snatch
5@50%
4@60/655
3@70/75%
2@80%
WOD:
A) 3 Rounds for Time:
7 Squat Snatch @ 60%
30 Med Ball Sit Ups 20/14
OR
B) 3 Rounds for Time:
7 Power Cleans @ 60%
30 Med Ball Sit Ups 20/14
7 Goblet Squats 70/53
Skill:
Back Squats
8 reps @ 45/50/55/60/65/70%
WOD:
For Time / 25′ Cap
*Start with Empty Barbell
40 Barbell Squat Jumps 45/35
200m Plate Carry 45/35
400m Run
40 Back Squats 95/65
400m Run
200m Plate Carry
40 Barbell Squat Jumps
Then:
100 DU for Time
Rest Time Taken to Perform 100DU
X 3
Power Clean & Jerk:
5@50%
4@60%
3@70/75%
2@80/85%
Front Squat:
8@45/50/55/60/65%
Metcon:
10′ AMRAP
5-10-15-20…
Power Clean 135/85
5-10-15-20…
Pistol
5-10-15-20…
HSPU
WOD:
10-8-6-4-2-2-2* Close Grip Bench
20 Abmats / 10 GHD
10 Good Mornings / 10 Hip Extensions
6 Walking Lunges
*Establishing a 2RM Bench
Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%
Complex:
12′ to complete 5 Rounds of
2 BMU / 10-8-6-4-2 TTB
10 Lunge Steps 45/35
Then, Find 2RM Touch n Go snatch
Metcon:
10′ AMRAP
15 Hang Snatch
15 OHS
*Add Weight Each Set
Skill:
Press
8@45%
5@55/65/75/80/85%
*5 BB Rows After Each Set
Metcon:
16′ AMRAP
1000m Row Buy In
200m Run
50′ Plate Carry 45/35
30 DU
CORE:
Hollow Rock
Superman
:30 on :30 off x 4 Rounds
Skill:
Deadlifts
8@45%
5@55/65/75/85%
Metcon:
For Time (25′ Cap)
400m Run
40 Pullups
400m Run
60 Push Ups
400m Run
80 Abmat Situps
400m Run
100 Airsquats