The One and ONLY Island Box!
Deadlifts
8@45%
5@55/65%
3@75/85%
WOD: 6 RNFT
6 CG Bench
10/7 Cal Assault Bike
10 Walking Lunges
200m Run
Core:
EMOM x 4
5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 sec V Hold
Power Cleans
5@50/60/70%
3@75/80/85%
Metcon – 12′ AMRAP
10/8 Cal Row
16 DB Hang Clean n Jerk – Alt Every 4 – 50/30
32 DU / 75 Singles
Back Squats
8@45%
5@55/65/77/80/85%
Metcon – For Time w 12′ Cap
30-20-10
KB Swings American 70/53
Wallballs 30/20
Power Cleans
5@45/55%
4@65/75%
3@85%
Metcon: 135/85
30 Deadlifts
200m Run
30 Pullups
200m Run
30 Cleans
200m Run
30 Hang Cleans
200m Run
*1 Burpee Every Time you Break in the Movement
Thrusters
8@45/50%
6@55/60%
4@65/70%
2@75/80%
Metcon – 15′ AMRAP
1000m/800m Row Buy In
200m Run
8 Devils Press 30/20
6 Burpees Over DB
Warm Up WOD
1-2-3-4-5-6….Deadlifts 185/105
2-4-6-8-10-12…TTB
15 DU / 30 Singles
2019 Games Masters WOD Down & Back
800m Run
30 HSPU
30 DB Thrusters
30 Box Jump Overs
30 Power Cleans
30 Box Jump Overs
30 DB Thrusters
30 HSPU
800m Run
Skill:
Farmer’s Carry Relay for Total Laps
7:00 AMRAP as Team of 2/3
70/53
Metcon:
20′ AMRAP
400m Run
30 Russian KB Swings 70/53
20 Goblet Squats