The One and ONLY Island Box!
NFT:
10-10-8-8-6-6-4-4
CG Bench – Adding Weight
:20 Max DU
5 Per Arm: DB C&J – Adding Weight
Back Squats
8@35/45% Pause
5@55/65% No pause
Then, 5 Rounds of 5 Squats EMOM at 70%
WOD: For Time:
3 Rounds
21 Russian KB 70/53
15 Jumping Jacks
9 Goblet Squats
400m Run
Hang Power Cleans
5@35/45/55%
3@65/75/85%
*After Each Set: 8 DB Curls/8 DB Rows
For Time:
500/400m Row Buy In
Then, 3 Rounds:
10 DL
5 Burpee Over Bar
25 Abmat SitUps
then
400m Run
then, 3 Rounds:
3 Power Cleans
10 HR Push Ups
15 Abmat Situps
Then
500/400m Row Cash out
Open WOD 21.2
For Time – 20′ Cap
10 Alt DB Snatch 50/35
15 Burpee Box Jump Overs
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs
Not for Time WOD
1-2-3-4-5-6….Deadlifts
5 CG Bench Press
25 DU
10 American KB Swings
Strength: Back Squats
WOD:
2′ EMOM x 5 Rounds
10 Wallballs
5 Burpees
Round 6 is for time:
25 Wallballs
15 Burpees
Strength: Strict Press / Push Press
WOD: For Time.
Buy In:
25/20 Cal Bike
25/20 Cal Row
400m Run
Then,
22-16-10
Alt. Hang DB Snatch
Toes to Bar
Strength: Power Cleans
WOD: for Time.
500/400m Row
3 Rounds of:
5 Power Cleans
20 Abmat Situps
3 Hang Power Cleans
Then,
400m Run
15 Power Cleans
60 Abmat Situps
9 Hang Cleans
Open WOD 21.1
For Time – 15′ Cap
1 Wall Walk
10 DU
3 Wall Walks
30 DU
6 Wall Walks
90 DU
9 Wall Walks
90 DU
15 Wall Walks
150 DU
21 Wall Walks
210 DU
WOD: 25′ AMRAP
2-4-6-8-10-12….WallBalls
1-2-3-4-5-6….Deadlifts @ 50%
2-4-6-8-10-12….Burpee Over Bar
200m Run or 250m Row