The One and ONLY Island Box!
4 Rounds:
10 Bicep Curls
20 Bent Over Rows
20 Flutter Kicks
WOD: 15′ AMRAP
10 CG Bench 135/85
5 DB Thrusters 50/30
30 DU
Backsquats:
10@35%
5 Goblet Squats 53/35
8@45%
5 Goblet Squats
6@55/65%
WOD: For Time:
40 KB Swings American 53/35
200m Run
30 KB Swings
400m Run
20 KB Swings
600m Run
10 KB Swings
Cash Out – 20 Burpees
Power Snatch – Skill Work & Percentages
WOD: For Time:
1000/900m Row Buy In
Then, 5 Rounds:
5 Snatch Grip Deadlifts
5 Burpee Over the Bar
15 Toes to Bar
3 Power Cleans
Strict Press:
10@35/45%
5@55%
8′ AMRAP:
2-4-6-8-10……
Hang Clean @ 55% Strict Press #
Push Press
10 Plank Hold Side Steps
WOD: 3 Rounds 5′ EMOM
0-5′: Row 500m
5-10′: Run 400m
10′-15′: 2′ of Burpees
NFT 6-8 Rounds
5 CG Bench (work to heavy 5)
15 Medball Abmat Sit Ups
10 Russian KB Swings
Backsquats
8@35/45/55/65%
WOD: For Time
400m Run
20 Ground to Overhead 95/65
200m Run
15 Ground to Overhead 135/85
200m Run
10 Ground to Overhead 155/105
200m Run
5 Ground to Overhead 185/115
Deadlifts
5@35/45/55%
WOD: 7′ AMRAP
3 Deadlifts @65% w/:05 Hold at End of Set
20 Mountain Climbers w/Hands on Bar
3 Burpees
WOD:
2 Rounds:
10 CG Bench @ 50% BW
15 Abmat Situps
Then, Run 800m (Time the Run)
Repeat 2 Rounds + Run…..
*Only the Run is Timed, You Will Run at Least 3 Times.