The One and ONLY Island Box!
Thrusters
8@45%
5@55/65%
3@75/85%
1 to 3 @ 90%
Metcon – For Time
1000m Row
then, 4 Rounds
200m Run
50 DU/150 Singles
20′ Cap
Squat Snatch
5@50%
4@60%
3@70/75%
2@80/85%
5′ to Find Heavy/1RM Snatch
Start with Empty Bar
Metcon – 12′ AMRAP
12-9-7-5-3…and back up if you are sexy
Snatch 135/95
Lateral Bar Over Burpees
Warm Up WOD
3 Rounds
7/5 Cal Assault Bike
3 Burpees
WOD: 6 Rounds NFT
6 CG Bench
10 HSPU/DB Strict Press
6 DB Row / side
10 T2B
100′ Walking Lunge
Hang Squat Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%
Metcon – For Time
15-12-9
Hang Clean 135/85
35 DU
Push Jerk
35 DU
Back Squat
8@45%
5@55/65%
3@75/85/90%
Metcon – 25′ Cap
400m Run
50 Box Jumps 24/20
50 KB SDHP 70/44
400m Run
35 Box Jumps
35 KB SDHP
400m Run
20 Box Jumps
20 KB SDHP
Push Press
8@45%
5@55/65%
3@75/85/90%
Metcon – 12′ AMRAP
20 DB Snatch Alt Arms 50/30
200′ Wall to Wall Runs
10 DB OH Squats Alt 5/arm
Swole Fest – 8-10 Rounds NFT
5 Close Grip Bench – Heavy, not to Failure
5 DB Row/Side
5 DB OH Tricep Extension
5 Bicep Curl/Arm
3 Each: Hollow Rock, Tuck Up, V up, V hold
Hang Squat Snatch
5@50/55%
4@6065%
3@70/75%
Metcon – 16′ AMRAP
200m Run
20 Box Jumps 24/20
15 HSPU
Warm Up
Alt Emom x 3
10/7 Assault Bike
5 Clean & Jerk 95/65
Hang Power Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%
Metcon – 15′ AMRAP
10 Cleans 135/95
15 Bar Over Burpees
15 Shoulder to Overhead
10 Ring MU/Bar MU /15 CTB
Thrusters
8@45%
5@55/65/75/80/85%
Metcon – 16′ AMRAP
20 Wallballs 20/14
20 Abmat Situps
20 DU
200m Run