The One and ONLY Island Box!
WOD 1. For Time
50 Cal on Assault Bike
WOD 2. 20′ AMRAP – Team of 2
6 Rounds (Each Team Member Completes 1 Full Round, then switch):
5 Close Grip Bench Press
4 DB Thruster
3 Burpee
After 6 Rounds, Share 50/40cal Row
Repeat…..
Backsquats
8@35%
6@45/55%
4@65/75%
WOD 1. Alternating EMOM x 5 Rounds
1. 3 Backsquats @ 80%
2. 5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 Second V Hold
WOD 2. 3′ AMRAP Ladder
1-2-3-4-5-6….Hollow Rock to Superman
10 Mountain Climbers
Strength: Deadlifts
For Time:
200m Run
Walking Lunges (Length of Rig)
2-4-6-8-10 Deadlifts
10-8-6-4-2 Burpees
WOD: 18′ AMRAP Team of 2-3
150/100m Row
14 DB Hang Snatch 50/35
12 Wallballs 20/14
10 Push Ups
5 Strict Pullups
Strict Press:
@35/45/50/55/60%
WOD: 14′ AMRAP
1 Clean & Jerk 135/95
1-2-3-4-5-6-7-8-9-10….. Hang Cleans
15 Abmat Sit Ups