The One and ONLY Island Box!
WOD: 7-8 Rounds NFT
5 Close Grip Bench Press
10 DB Hang Clean & Press (5 R / 5 L)
25 DU / 75 Singles
10 Cal Row
*Record Heaviest UB 5 Bench and Fastest 10 Cal Row
Accessory: DB Curls, Press, Row
Strength: Push Press Percentages
WOD: 14′ AMRAP
10 Power Cleans
400m Run
10 Toe to Bar
20 Deadlifts
WOD:
Team Championship Fight Gone Bad
Team of 3 – Alternate Movements for 1′ Each for 6 Total Rounds
Wallballs
SDHP
Box Jump
Push Press
Row for Cal
Strenght:
Back Squat Percentages
WOD 1. Alternating EMOM x 5 Rounds
1 – 5 Backsquats @55%
2 – 10-25 DU / 40-75 Singles (Do not exceed 35 seconds of work)
WOD 2. 4:00 Time Cap
500/400m Row Buy In
Max Burpee to 25# plate
Strength: Deadlift Percentages
WOD:
10′ AMRAP
1-2-3-4-5-6…..
Deadlifts @75%
1 Arm KB Swing Rt.
Goblet Squat
1 Arm KB Swing on Lft.
Goblet Squat
15 Sit ups
*KB Swings/Goblet Squat Reps Increase with Deadlifts
4 Rounds NFT
15 Close Grip Bench Press
40 DU / 100 Singles
250/500/750/1000m Row (Record 1000m Time)
WOD: For Time (5 Rounds in Total):
2-4-6-8-10 Power Cleans
8 Toes to Bar
4 Burpees Over the Bar
6 HR Pushups
10-8-6-4-2 Push Press