The One and ONLY Island Box!
Team of 2 – 15′ AMRAP
15/10 cal Assault Bike
10 Wallballs
30 DU
(Alternate movements)
Strict Press
10@35/45%
5@55/65%
Work to 3 Rep Max – 3 Attempts
WOD: For Time
500/400m Row Buy In
Then,
400m Run
20 Push Jerk (w/3RM press weight)
400m Run
20 Push Jerk
400m Run
Deadlifts – Heavy or Lots!
Heavy: 10@35/45%
5@55/65/75/85% …. new 5 Rep Max Attempt
Lots:
10@35/45%
Then, 10 min alt emom….
1. 8 DL @ 55%
2. 25 DU / 65 Singles
WOD: For Time
21-15-9
Hang Power Cleans 95/65
Toes To Bar
4 Bar Over Burpees after Each Round
4 Rounds:
10 DB Curl & Press
20 DB Row
5 Rounds:
15 CG Bench Press (Unbroken)
30 Weighted Sit Ups
500/400m Row
200m Run
(Add Weight; Row Faster; Run Faster Each Round)
Front Squats
10@35/45/55%
WOD 1. Alternating EMOM x 5 Rounds
1. 8 Speed Front Squats @50%
2. 10 STO 5 R/5L 50/30
WOD 2. 8′ AMRAP of The Chief
3 Power Cleans 135/95
6 Push Ups
9 Airsquats
WOD – For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift @ 100% BW
Bench Press @ 75% BW
20 DU / 50 Singles
WOD: “Oh No….Not ANOTHER Karen”
20′ AMRAP
20 Wallballs 20/14
10 Double DB Power Cleans 50/35
100m Run
Strength – 4 Rounds:
10 DB Curl & Press
20 DB Row
5 Push Ups
WOD:
1500/1200m Row Buy In
Then, 10 Rounds:
6 Strict Pull Ups
8 SDHP 70/53
10 Stationary Lunge Steps
12 Abmat Situps
500/400m Row Cash Out
Push Press
10@35%
8@45/50/55/60/65%
WOD: 12′ AMRAP
6 Burpee Over Bar
5 Deadlifts 135/85
4 Hang Power Cleans
3 Shoulder to Overhead
2 Front Squats
Back Squats
10@35%
8@45/50/55/60/65%
WOD: For Time:
30-25-20-15-10
Russian KB Swings 70/53
DU (3x Singles)