The One and ONLY Island Box!
Metcon: For Time
12-9-6
Alt DB Snatch
Bar Muscle Up
Snatch
Then, Straight Into
12-9-6
Alt DB C&J
TTB
C&J
Post Metcon Conditioning:
Run 200m
Rest :30
Run 400m
Rest 1;00
Run 600m
Rest 1:30
Run 800m
Thrusters
5@50%
4@60%
3@70%
2@80%
Metcon – 3 RFT
200 Singles
30 Abmat Situps
20 1 Arm DB Thrusters (alternate arm every 5 reps) 50/30
Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%
In 7′, Find Heaviest:
Snatch + Hang Snatch + OHS
*Start with Empty Barbell
Metcon: 13′ AMRAP
20 Burpees
20 Pullups
50m Walking Lunges
Strength:
Bench Press
DB Row
5 sets x 10 reps
Metcon – for Time:
1000m Row
800m Run
200 DU
800m Run
1000m Row
(25′ Cap)
Hang Squat Clean & Push Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%
Metcon – For Time
25/20 Cal Assault Bike
40 Deadlifts 135/95
400m Run
25/20 Cal Bike
30 Power Cleans
400m Run
25/20 Cal Bike
20 Shoulder to Overhead
400m Run
Power Snatch
5@50%
4@60%
3@70/75%
2@80/85%
WOD – 6 Rounds
5 Close Grip Bench Press
6 Bicep Curls/arm
18 Abmat Situps
6 TTB
5 Strict HSPU
Strict Press
8@45%
5@55/60/65/70/75%
Metcon – 20′ AMRAP
5-10-15-20-25-30….
Wallballs
Burpees
Cal Row
Hang Clean & Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%
Metcon – 17′ AMRAP
5 Hang Clean & Jerk
40 DU
200m Run
Push Press
8@45%
5@55/65/75/80/85%
*5 Strict Pullups After Each Set
Meton – for time, 25′ cap
100m OH Walking Lunges 45/35
50 Burpee to Plate
100m OH Walking Lunges