The One and ONLY Island Box!
5 Rounds:
5 KB Deadlifts
10 DB Curl & Press
3 DB Devil Press
WOD: 5 Rounds For Time
15 Dips
10 DB Thrusters
5 Burpees
Power Cleans:
5 @ 35/45/55/65/75%
5′ to get to Heaviest
Power Clean + Hang Power Clean
WOD – For Time:
500m Row Buy In
Then,
100 Front Rack Walking Lunges (1 DB) 35/20
At 4′, and every 1′ After: 5 Push Ups
W/U WOD:
:30 on / :30 off
Row for Calories x 6 Rounds
WOD: For Time
5-10-15-20-25
KB Swings Russian 70/53
Abmat Situps
3 Goblet Squats
#justabar 3′ to work:
1-2-3-4-5-6-7-8-9-10
Hang Clean
Push Press
WOD: For Time:
2-4-6-8
Power Cleans 185/115
200m Run
12 Walking Lunges
Backsquats:
6@40% w/pause
5@50% w/pause
4@60% w/pause
3@70/75% no pause
1@85/90% no pause
WOD: 10′ AMRAP
500m Row Buy In
Then
10 T Push Ups
10 Toes to Bar
25 DU / 60 Singles
Strict Press
8@40/45/50/55/60%
*+2 Push Press at Each Weight
WOD: 1:30′ EMOM
1-2-3-4-5-6-7-8-9 Deadlift
9-8-7-6-5-4-3-2-1 Hang Power Clean
155/105
Warm Up WOD:
25-20-15-10
Plate Curl
Plate Tricep Extension
DU / 3x Singles
10 Plate GTO
WOD: 20′ AMRAP
500 Row Buy In
Then,
20 KB Swings Russian
20 Wallballs
10 Burpees
4 Rounds:
10 DB Curl
10 DB High Pull
5 DB Deadlifts
30 DB Toe Taps
WOD: 22′ AMRAP
30/25 Cal Row
15 Push Ups
15 Toes to Bar
30 Abmat Situps
200m Run
10-8-6-4 Bench / Squat Clean
*Start at 40%, work to heavy for WOD weight.
WOD: 20′ AMRAP
3 Rounds of:
4 Bench @ 75-100% Body Weight
2 Squat Cleans
30 DU / 75 Singles
After Completing 3 Rounds, Run 400m