The One and ONLY Island Box!
Hang Power Cleans
5@35/45/55/35%
Alternating EMOM x 5 Rounds
Even: 2 Rep Hang Clean (work to heaviest 2 rep max)
Odd: 25 DU / 65 Singles
Team Karen (2-3 people)
150 Wallballs
28′ AMRAP
500/450m Row
20 Walking Lunges (1DB Pressed OH)
15 Close Grip Bench
Backsquats
10@35% – pause 1st 5
5@45/55/65/75% – no pause
10′ AMRAP
20 KB Swings Russian 88/70/53
200m Run
Push Press
8@35/45%
6@55/65%
4@70/75%
*5 Below Knee DL after Each Set.
12′ AMRAP
30/25 cal Assault Bike Buy In
Then, AMRAP of
5 DL @75% PP Weight
20 Abmat Situps
5 Push ups
Strength:
10′ to get heavy
Power Clean + Squat Clean
WOD: Team of 2/3
6′ AMRAP
3 Hang Cleans 135/85
6 Toes to Bar
Rest 2′
5′ AMRAP
5 Lateral Burpees over the Bar
10 Sumo Deadlifts
Rest 2′
6′ AMRAP
10 Synchro DB Hang Snatch 50/30
1 Lap Farmer Carry 70/53
Box Jumps
10′ to get High
WOD: At least 5 Rounds
10 Close Grip Bench
3 Box Jumps
10/8 Bike
Bench goes Up; Bike gets Fast
WOD 1. 4′ Ladder
2-4-6-8-10….
Double DB Power Cleans
DB Push Ups
Lunge Steps
50/35
WOD 2. For Time
1200/1000m Row
WOD 3. For Time
800m Run
Front Squats
10@35% – 1st 5 pause
8@45% – 1st 4 pause
6@55% – 1st 3 pause
Then, choose Heavy or Reps
Heavy: 4@65% – 1st 2 pause / 2@75% – 1 with pause / 3 attempts at Heavy 2
Reps: 5 Sets of 5@55% + 100m Row
“Thruster Annie
50-40-30-20-10
Abmat Sit Ups
DU
5 DB Thrusters 50/30
Hang Clean & Jerk
8@35/45%
5@55%
7 minutes to find 3 rep max
For Time:
1000/800m Row Buy In
400m Run
40 Deadlifts with 3RM # from Above
400m Run
300/250m Row Cash Out