The One and ONLY Island Box!
WOD:
30 Min AMRAP
.5 Assault Bike
40 Cleans 95/65
800m Run
50 Pull Ups
.5 Bike
30 Front Squats
800m Run
20 BMU / 40 Bar Over Burpees
Thrusters:
8@45%
5@55/65/75%
3@85/95%
Metcon:
2 Rounds for Time
100 Walking Lunges
40 HSPU
2 Rope Climbs 15′
Squat Snatch:
5@50%
4@60%
3@70%
3@75%
2@80%
2@85%
Complex & Metcon:
On a 20′ Running Clock:
~5′ to Find 1 RM Snatch
*No More Than 5 Attempts
*Start with an Empty Bar
~2′ Rest and Transition to:
~13′ AMRAP
100 DU / 250 Singles
20 Snatches 135/95
For Non-Snatchers:
5 Mile Assault Bike
2000m Row
2.5 Mile Assault Bike
1000m Row
20′ Cap
Skill:
6 Rounds x 6 Reps
Close Grip Bench Press – start at 50% and go up to heavy 6
DB Bent Over Rows (Each Arm) – start medium weight and go up
WOD:
10 Rounds for Time
100m Run
10 Burpees
Post WOD:
3 Attempts at Max TTB
Skill:
Hang Squat Clean & Jerk
5@50%
4@60%
3@70 & 80%
After 80%, omit the jerk and add weight to find 1RM Hang Squat Clean
WOD:
DT
For Time, 5 Rounds of:
12 Deadlift 155/105
9 Hang Cleans
6 STO
WOD:
As a Team of 3-4
100 Cal Row
100 Alt DB Snatch 50/35
100 Wallballs
100 Cal Assault Bike
*E4MOM: Team 200m Run
Skill:
Backsquats
8@45%
5@55/65/75%
3@85%
1@90 to 95%
WOD:
2′ AMRAP x 5 Rounds
25 DU / 75 Singles
3 DL 155/105
3 Power Cleans
Max Bar Over Burpees in Remainder of Time
*Rest 2:00 Between Rounds
Score is Cumulative Number of Burpees for All 5 Rounds
Skill:
Thrusters
8@45%
5@55%
5@65%
5@75%
5@80%
5@85%
WOD:
For Time (25′ Cap)
21 Thrusters 95/65
200m Run
21 Pull ups
200m Run
15 Thrusters
200m Run
15 Pull ups
200m Run
9 Thrusters
200m Run
9 Pull ups
200m Run
WOD:
7 Rounds NFT
7 CG Bench Press 135/85
7 Bent Over Row 95/65
250m Row
200m Run
Hang Clean & Push Jerk
5@50%
4@60%
4@65%
3@70%
3@75%
2@80%
Front Squats
8@45%
5@55%
5@65%
3@75%
3@85%
1@95%
8′ AMRAP
10 DB Hang Squat Clean + STO (5 Rt/5 L)
30 DU / 75 Singles
10 DB Front Squats
30 DU / 75 Singles
70/50/35