The One and ONLY Island Box!
Power Clean:
5@50/55%
4@60/65%
3@70/75%
7′ to Complete
100 Pushups
Then
3RM Clean
10′ AMRAP
1-2-3-4-5…
Clean
Front Squat
Bar Over Burpees
Deadlifts:
8@45%
8@50%
8@55%
8@60%
8@65%
8@70%
Metcon:
For Time / 25′ Cap
400m Run
100 Squats
400m Run
100m Walking Lunge
400m Run
100 Abmat Sit Ups
WOD 1.
:00-3:00
Max Clean & Jerks 165/105
3:00-5:00
Rest
5:00-8:00
1RM Clean & Jerk
WOD 2.
For Time
150 DU
60 Wallballs
30 CTB Pull Ups
150 DU
Thrusters:
8 Reps @
45%, 50%, 55%, 60%, 65%, 70%
Metcon:
15′ AMRAP
1000m Row Buy In
-Then-
10 Thrusters 115/75
100m Run
10 Front Squats
100m Run
10 Push Press
100m Run
Metcon:
For Time – 45′ Cap
50-35-20
DB Snatch 50/30
40-25-10
TTB
30-20-10
Ring Dips
*400m Run Before Each Round
Barbell Row & DB Bench Press
5 Rounds of 10 Each
Increase Weight Each Round, if Possible
Metcon:
For Time – 25′ Cap
150 DU
50 Burpees
75 Box Jumps
50 Burpees
150 DU
Squat Clean & Jerk
5@50%
4@60%
3@70%
5@55%
4@65%
3@75%
Complex – 10 Minutes
100 Wallballs 20-10′ / 14-10′
then
1RM CnJ
Metcon – 7′ AMRAP
8 DL
6 Hang Cleans
4 Front Squat
2 STO
RX: 185/125
SC: 155/105
Backsquats:
8@45%
5@55/65%
3@75/85/90%
15′ AMRAP
5 HSPU
10 Goblet Squats 53/35
15 Pullups
then
5 HSPU
10 American KB Swings
15 TTB