The One and ONLY Island Box!
8 Rounds NFT
10 CG Bench (working up to heavy Unbroken 10)
10 American KB Swings 53/35
30 DU / 90 Singles
Warm Up Wod – 3 Rounds:
10 GTO Plate 35/25
20 Toe Taps
WOD: 18′ AMRAP – Team of 2
20/15 cal Assault Bike
10 Walking Lunges
15 Abmat Sit ups
*You go/I go – full rounds
Hang Power Cleans
5 @ 35/45/55/65/75%
*2 Front Squats at Each Weight
15′ AMRAP:
2-4-6-8-10-12-14……
Pull Ups
Deadlifts @ 75% Hang Power Clean Weight
2 Burpees Over Bar Each Round
100m Run
Skinny Burpee Grace – For Time:
6 Rounds
5 Clean & Jerk 95/65
2 Burpee Over Bar
NFT
10-8-6-4-2-2-2-2
CG Bench Press (Get Heavy)
6 Front Rack Lunge Steps w 1 DB
20 Flutterkicks with DB Pressed
3 Rounds:
10 DB Clean & Press
20 DB Rows
5 Push Ups
For Time:
20 Devil Press
WOD:
10 Deadlifts @ 35%
10 Deadlifts @ 45%
400m Run
8 Deadlifts @ 55%
8 Deadlifts @ 65%
400m Run (try to get a little faster than last run)
Then, 3 Rounds of
5 Deadlifts @ 75%
100m Run
Push Press
10@35/45%
8@55%
6@65% x 4 Sets
*5 Deadlifts @ Each Weight.
WOD: For Time:
500/450m Row Buy In
Then, 4 Rounds:
10 DB Hang Snatch / arm
5 Burpees
3 DB Thrusters / arm
500/450m Row Cash Out
Backsquats:
8 @ 35/45/55/65/75%
WOD: For Time:
50-35-20
Russian KB Swings 70/53
Abmat Situps
DU (3x Singles)
Happy Labor Day!
WOD: Factory Workers – Team of 3 – 25′ AMRAP
Weights: M: 95/135/185 W: 65/105/135
Assemble Bar to 1st Weight
50 Front Squats
200m Sprints – One person at a time, each teammate runs twice
Assemble Bar to 2nd Weight
50 Power Cleans
20/15 Cal Row Sprints – One person at a time, each teammate rows once
Assemble Bar to 3rd Weight
50 Deadlifts
400m TEAM Run
Break it down and start again…….25′ of work
Strict Press to Push Press
8 … 2 @ 50%
6 … 4 @ 60%
4 … 6 @ 70%
2 … 8 @ 80%
Last Set Max Attempt Strict to Push Press @ 80%
*Use Strict Press 1RM for %ages
WOD: 14′ AMRAP
500m Row Buy In
Then
6 Walking Lunges
6 Toes to Bar / 10 Knee to 90
6 Walking Lunges
5 Pushups
10 Airsquats
100m Run
5 Rounds:
10 DB Curl
10 DB Row
Power Cleans:
8@35%
6@45%
4@55/65%
WOD: Alternating EMOM X 7 Rounds
– 2 Power Cleans (Start at 75% / Build to Heaviest 2 TNG)
– 25 DU / 60 Singles