The One and ONLY Island Box!
For Time:
200m Run
21 OHS 95/65
400m Run
15 OHS 115/75
800m Run
9 OHS 135/85
200m Run
3 OHS 155/95
Strict Press
10@35/45%
6@55/65%
Group EMOM x 5 Rounds: 5 Strict Press @70% + 4 Bar Over Burpee
WOD: NFT (8-10 Rounds)
5 CG Bench
2 TNG Squat Cleans
*Get Heavy
Backsquats
10@35% all paused
8@45% no pause
6@55% no pause
Alt. EMOM x 4 Rounds
Minute 1. 5 Backsquats @65%
Minute 2. 15-25 DU
WOD: For Time (17′ Cap)
20 Juming Airsquats
40 Abmat Situps
30 Alt DB Snatches 50/30
20 TTB
100 DU
30 Alt DB Snatches
40 Abmat Situps
100 DU
20 Burpees
Push Press
5@35/45/55/65%
Group EMOM: 5 Rounds x 3 Push Press @70%
WOD:
6 EMOM x 3 Rounds
500m Row
15 DL @ 70% of Push Press
Open WOD 21.3
15′ cap
15 Front Squats 95/65
30 TTB
15 Thrusters
Rest 1:00
15 Front Squats
30 CTB pull ups
15 Thrusters
Rest 1:00
15 Front Squats
15 BMU
15 Thrusters
Then, 7:00 to find heaviest
Deadlift + Clean + Hang Clean + Jerk
Front Squats
10@35% w/pause
8@40% w/pause
6@45% w/pause
Group EMOM: 4 x 5@50% no pause
WOD: For Time.
500m Row
then, 5 Rounds:
10 GTO 45/35 plate
4 Burpee to plate
20 Plate Toe Taps
then,
500m Row