The One and ONLY Island Box!
Hang Squat Clean + Push Jerk
Wave 1: 5@55%, 4@65%, 3@75%
Wave 2: 4@65%, 3@75%, 2@85%
Metcon:
For Time – 20′ Cap
10-20-30
Hang Clean 135/85
30-20-10
HSPU / Push Press
Back Squats:
8@45%
5@55/65%
3@75/85%
1@95%
Metcon:
14′ AMRAP
50 Pull ups
50 Back Squats 135/95
To Start and E2MO2M: 100m Run
WOD 1.
8:00 to Row Max Meters
WOD 2.
E2MO2M
8 Bupree Box Jump Overs 24/20
8 Hang Power Snatch 95/65
8 Thrusters
WOD:
7-10 Rounds NFT
5 CG Bench (Start Light / Work up to Establish 5RM)
5 DB Rows per Arm
15 Weighted Sit Ups 35/25
Power Clean + Hang Clean
4@50/60%
3@65/70%
2@75/80%
Metcon:
1000m Row
10 Hang Cleans
10 Front Squats
750 m Row
15 Hang Cleans
15 Front Squats
500m Row
20 Hang Cleans
20 Front Squats
*@65% 1RM
*25′ Time Cap
Strict Press:
8@35%
5@45/55/65/75%
Then, 2 Attempts Max Reps @ 85%
Metcon:
800m Run
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
800m Run
Hang Power Clean:
5@45/55/65%
3@70/75%
16′ AMRAP
2-4-6-8-10-12-14…..
Double DB Devil Press
Double DB Step Up
Thrusters:
8@45%
5@55/65/75/80/85%
15′ AMRAP
30 Back Squat 115/80
30 TTB
30 Back Squat
30 HSPU
30 Back Squat
15 BMU
Hang Power Clean & Push Jerk
Wave 1: 5@50%, 4@60%. 3@70%, 2@80%
Wave 2: 4@65%, 3@75%, 2@85%
Front Squats
8@45%
5@55, 65%
3@75, 85%
1@95%
Metcon:
800m Log/Burden Carry
Push Press
8@45%
5@55/65/75%
3@85/95%
*5 Strict Pull ups After Each Set
15′ AMRAP
25 TTB
25 Box Jump
2 Rope Climps