The One and ONLY Island Box!
Strict Press & Good Mornings
8@35/45%
5@55/65%
2 EMOM x 4 Rounds:
20/15 Cal Row
25 Situps
20 Pushups
Last Round for Time
Front Squats:
8@45%
5@55/65%
3@75%
*3 Second Pause on 1st Rep of Each Set.
WOD: For Time:
60 Thrusters 95/65
*Every Break = 20 DU
60 Wallballs 20/14
*Every Break = 200m Run
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Bench Press
100m Run
10 DU (2 Burpee Penalty for Each Break)
Push Press:
8@45/50/55%
6@60/65/70%
WOD: For Time
21-15-9
Russian KB Swings 70/44
Burpees
Then …
9-15-21
Russian KB Swings
T Push Ups
Backsquats:
8@45%
5@55/65%
3@75%
Pause 1st Rep of Each Set
WOD: 4MOM x 5
1. 3 Backsquats @ 80%
2. 15 Abmat Sit ups
3. 30 DU
4. Rest 1:00
Skill:
4 Rounds x 10 Reps
DB Bench
DB Row
Metcon: 22′ AMRAP
30/25 Cal Row
20 DB STO 50/30
12 TTB
200m Run
Hang Power Cleans
5 @ 45/55/65/75%
Front Squats
10 @45% x 3 Sets
Metcon: 8′ AMRAP
2-4-6-8-10……
Hang Squat Cleans @45%
Strict Pullups
Bar Over Burpees
Squat Cleans:
5@45/55%
3@65/75%
1@80/85/90%
Metcon: 14′ AMRAP
400m Run
3 Squat Cleans @65%
10 Wallballs 20/14
Grind Time!
4 Rounds – Each Round for Time
500m Row
25 Burpees
40 Sit ups
Rest til 10:00
Deadlifts:
8@45%
5@55/65%
3@75%
Metcon: 8′ AMRAP
1-2-3-4-5-6-7….
Power Cleans @45% of DL – Unbroken
*2 Bar over Burpee Penalty for Dropping
100m Run
Finisher: 4 Rounds
8 DB Strict Press
8 DB Lunge Steps/Each Leg