The One and ONLY Island Box!
Hang Squat Clean and Push Jerk
5@50%
4@60%
3@70%
2@80%
1@90/95%
Metcon: For Time
30 Hang Power Clean 135/85
30 Bar Over Burpees
30 Shoulder to Overhead
30 Pullups
Back Squats
8@45%
5@55/65%
3@75/85/90%
Metcon: 10 Rounds for Time
20 DU
10 Wallballs (20/14 to 10′)
Power Snatch
5@50%
4@60%
3@70%
2@80%
1@90/95%
6 RNFT
20/15 Cal Row for Time
6 CG Bench
1 Arm Farmer Carry 15′ x 4 70/53
Thrusters
8@45%
5@55/65/75/80/85%
In 7′ Perform:
50 TTB
Then, Find 1RM Thruster
13′ AMRAP
50 Airquats
40 Situps
30 Pushups
20′ AMRAP
*1 Power Clean @ 75% 1RM
*1 Bar Over Burpee
*1 BMU
15 Abmat Sit Ups
100m Run
(*Add 1 Rep Each Round)
Pushpress
8@45%
5@55/65%
3@75/85/90%
*5 Strict Pullups After Each Set
Metcon: For Time
5 Burpees
40 Wallballs 20/14
5 Burpees
40 DU
5 Burpees
30 Wallballs
5 Burpees
30 DU
5 Burpees
20 Wallballs
5 Burpees
20 DU
5 Burpees
10 Wallballs
5 Burpees
10 DU
Hang Power Cleans
8@45%
5@55/65%
3@75/85%
5 Rounds NFT
10 CG Bench
10 Plate to Overhead 45/35
50′ Walking Lunges Plate OH
Deadlifts
8@45%
5@55/65/75/80/85%
Metcon:
21 Deadlifts 225/135
400m Run
15 Deadlifts
600m Run
9 Deadlifts
800m Run
Power Clean Wave
Wave 1: 5@50%, 4@60%, 3@70%
Wave 2: 4@60%, 3@70%, 2@80%
Complex:
In 7′, find heaviest 2 Cleans (touch and go)
*20 DU prior to each attempt
Metcon:
8′ AMRAP
3 Cleans 185/125
5 Toes to Bar
10 HR Pushups
WOD 1. 15′ AMRAP
50′ Walking Lunges
200m Run
10 CG Bench 135/85
WOD 2. Team of 2/3
10 min Assault Bike for Max Calories