The One and ONLY Island Box!
Warm Up WOD:
4 Rounds NFT
4 DB Clean & Jerk per Arm
4 Burpees
Skill:
Hang Clean
5@45/55%
Then, 8′ to Get Heavy Triple
WOD:
2 RFT
40/30 Cal Row
50 Abmat Situps
30 Sumo DL High Pulls
Skill: Pause Back Squats
3 Seconds at the Bottom
5@35/45/55%
3@65/75%
Metcon: 12′ AMRAP
2-4-6-8-10….
Deadlifts 225/155
200m Run
20 DU / 50 Singles
Skill:
Power Cleans
WOD: Emom Ladder
1 Clean @80%
1 Burpee
*EMOM Perform 1 Clean, but add 1 More Burpee Until you fail to get All the Reps within the minute
The Finish:
3 Rounds:
8 DB Bicep Curls
8 DB Strict Press
Push Press
8@45/50/55%
6@60/65%
4@70/75%
WOD: 3MO3M x 4 Rounds
20/15 Cal Row
15 Abmat Situps
Max DU / Singles in Remainer of 3′
Rest 2′
Partner Murph
In 35′:
1 Mile Partner Run
Max Alternating Rounds of:
5 Pullups
10 Push ups
15 Airsquats
At 35′, 1 Mile Partner Run
Team of 2 – 15′ AMRAP
8 DB Snatch 50/30
20 DU
8 Wallballs
Alternate Movements
Power Cleans – Skill
NFT Bench Day
5 Rounds to Get Heavy 10 UB CG Bench
*After Each Set:
8 DB Row/Arm
5 Hollow Rock to 10 Tuck Ups
5EMOM x 5
20/15 Cal Row
6 Rt Arm OH DB Walking Lunges
20 Abmat Sit Ups
8 Front Squats
6 Lft Arm OH DB Walking Lunges
WOD 1.
Assault Bike Tour de France
WOD 2.
8′ AMRAP
30 DU / 60 Singles
10 DB Thrusters 50/25
WOD 3.
25 Strict Press
25 Push Press
25 Push Jerk
45/35/25/15
*Each time you put bar on ground, 5 burpees
Strength:
Back Squats
8@45%
5@55/65%
3@75/85%
1@95%
WOD: Helen
3 RFT:
400m Run
21 KB Swings American 53/35
12 Pullups