The One and ONLY Island Box!
WOD 1. 3′ Ladder
2-4-6-8-10….
1 Arm DB Hang Snatch
Front Squats
Burpees
WOD 2. NFT (7 Rounds)
8-8-8-5-5-3-3
CG Bench (get heavy)
15 Abmat Situps
6 KB Sumo DL
200m Run (get fast)
4 Rounds
8 DB Curl to Press
4 Renegade Rows
15′ AMRAP – Team of 2
30 DU
5 Front Squats
10 Wallballs
3 Bar over Burpees
2 STO
Deadlifts
8@45%
5@55/65/75/85%
WOD: 4MOM x 4 Rounds
20/16 Cal Row
10 Single DB OH Walking Lunges 50/30
5 Strict CTB Pullups
Power Cleans
5@45/55/65%
3@75%
1@85/90%
In 10′:
4 Rounds:
10 Russian KB Swings
15 Abmat Situps
Remainer of time: Find 1 RM Clean
For Time:
1-2-3-4-5
Squat Cleans 155/105
Bar Over Burpees
Backsquats
8@40/45/50/55/60/65%
5/arm DB Row after each set
12′ AMRAP:
8 Single DB Hang Clean Thruster (4 per arm)
8 TTB
200m Run
8 Rounds
5 CG Bench
5 DB Curls/arm
5 Devil Press
10 Weighted Sit ups
Power Cleans
5 @ 35/45/55/65/75%
WOD: Helen
3 Rounds for Time
400m Run
21 KB Swings 53/35
12 Pullups
Deadlifts:
8@35%
5@45%
3@55%
3 Min AMRAP ladder:
1-2-3-4-5-6….
Deadlifts @ 65%
5 T Push ups
WOD: 5MOM Alternating x 2 Rounds
1. 40 Abmat Sit ups
10 Kb Side Bends (Per side)
10 SDHP
2. 500m Row
Strength: Push Press
8@35%
5@45/55%
3@65/75%
*2 Tempo Back Squats with each weight
WOD: 16′ AMRAP – Team of 2
40 DU
20 Wallballs
10 DB CnJ 50/30
Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%
WOD: 15′ AMRAP Ladder
2-4-6-8-10-12-14…..
Power Cleans 155/105
Bar Over Burpees
2 Ring or Bar MU or 5 Pullups