The One and ONLY Island Box!
Not for Time FRIyay!
13-10-8-6-4-2-2-2
Close Grip Bench Press
5 each: Hollow Rock, Tuck Up, V Up, V Hold
1 Lap Double KB Front Rack Carry
20 DU
Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90%
Metcon – 20′ AMRAP
10 DB Snatch Alternating 50/30
100m Sprint
Rest Exactly 1:00
Repeat
Hang Squat Clean
5@50%
4@60%
3@70 & 75%
2@80%
Metcon – Team of 2
20′ AMRAP
2001m Row – Buy In
11 Wallballs 20/14
9 Deadlifts 185/125
60 DU
Skill:
BB Row
DB Bench Press
6 x 6
Metcon:
17′ AMRAP
50 Airsquats
100′ Walking Lunge
35 Sit ups
50′ Long Jumps
20 Pushups
40′ Handstand Walk
“WES”
800m Run with 25/15 Plate
Then, 14 Rounds
5 Strict Pull Ups
4 Burpee Box Jumps 24/20
3 Power Cleans 185/130
800m Run with 25/15 Plate
Team of 2
WOD 1.
Ascending Ladder
1-2-3-4-5-6
DB Hang Snatch (Each Arm)
Goblet Squat
WOD 2.
While both hang….
100 TTB
At every break (when you drop from bar) … 7/4 Assault Bike
Metcon
For Time: 15′ Time Cap
21-15-9
Thrusters
Calorie Row
Burpees
Rest to 17:00
17:00-22:00
Find 1 RM Clean & Jerk