The One and ONLY Island Box!
4 Rounds: With 1 DB….
4 Hang Clean & Jerk (per Arm)
5 Goblet Squats
8 Front Rack Walking Lunges
WOD: For Time (25′ Cap)
400m Run
40 Abmat Sit Ups
30 Russian KB SWINGS
2 Laps KB Carry (1 L / 1 R)
800m Run
30 Abmat Sit Ups
20 KB Swings
2 Laps
400m Run
20 Abmat Sit Ups
10 KB Swings
2 Laps
Hang Snatch
5@35%
4@45/55%
3@65/75%
2@85%
WOD I:
In 5:00
30/25 Cal Row Buy In
Then Find Heavy Hang Snatch
WOD II:
5:00 AMRAP Ladder with Snatch Weight from WOD I
1-2-3-4-5….
Front Squat
2-4-6-8-10….
HSPU
1-2-3-4-5….
Bar Over Burpees
Push Press
8@35/45%
5@55/65/75%
3@80/85%
For Time:
4-6-8-10-12 Hang Power Cleans 135/85
10 Bar Over Burpees
10 Toes to Bar
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