The One and ONLY Island Box!
Hang Power Clean:
5 @ 45/55/65/75%
5′ to Find 3 RM Hang Power Clean
WOD: Row for Cumulative Calories
2:00 On
4:00 Rest
2:00 On
4:00 Rest
2:00 On
Shoulder Press
8@35%
5@45/55/65%
3@75/85%
1@90%
*5 Bicep Curls per Arm After Each Set
WOD: 10 min Amrap Ladder
1-2-3-4-5-6…..
KB Swing Russian 70/53
Goblet Squat
10 Alt Toe Touch V Ups
Deadlifts:
8@45%
5@55/65%
3@75/85%
1@95%
WOD – for time:
3 Rounds
5 Thrusters 65/95
5 Pullups
3 Rounds
4 Thrusters 75/115
4 CTB Pullups
3 Rounds
3 Thrusters 135/85
3 BMU
Warm Up WOD:
:30 on / :30 rest Row x 3 Intervals
Light Strength:
Backsquats
8@ 35/45/55%
WOD: Rowing with Annie
30 Cal Row
-then-
50-40
Abmat Situps
DU
-then-
30 Cal Row
-then-
30-20-10
Abmat Situps
DU
Hero WOD “Bert”
Team of 2 or Solo – 45′ Cap
50 Burpees
400m Run (if team, both members run together)
100 Push ups
400m Run
150 Walking Lunge Steps
400m Run
200 Air Squats
400m Run
150 Walking Lunge Steps
400m Run
100 Push ups
400m Run
50 Burpees
Strength:
Push Press
WOD: Team of 2 – 24′ AMRAP
10/8 Cal Row
5 Power Cleans
25 DU
10 Wallballs
5 Burpee over Bar
*E4MOM, 1 person runs 100m
Strength:
8 Reps x 5 Rounds
DB Bicep Curl
KB Sumo DL
WOD: NFT . 6-7 Rounds
10 CG Bench Press
20/15 cal Row
5 Box Jumps (High)
Power Snatch
8@35%
5@45/55%
3@65/75%
In 5′, Find Heavy Single Snatch (Power or Squat), BUT Front Squat the Weight 2x, then Snatch.
8′ AMRAP
2-4-6-8-10-12-14-16….
DB Hang Snatch (1/2 Reps on R, 1/2 Reps on L)
10 Flutter Kicks with DB Pressed 2 Ct.
3 Burpees
Thrusters
8@45%
5@55/65
4@75%
3@80/85%
WOD 1. 10′ to
Run 800m for time
Find 1 RM Thruster in remaining time on clock
WOD 2. 7′ AMRAP
20 DU
15 Jumping Lunges
10 Push Ups
Push Press
8@35%
5@45/55/65%
3@75/85%
*2 Front Squats After Each Set
9′ AMRAP
2-4-6-8-10-12…..
Russian KB Swings
Goblet Squats
6 Walking Lunges
4 TTB
6 Walking Lunges