The One and ONLY Island Box!
Push Press
5@35/45/55/65%
Group EMOM: 5 Rounds x 3 Push Press @70%
WOD:
6 EMOM x 3 Rounds
500m Row
15 DL @ 70% of Push Press
Open WOD 21.3
15′ cap
15 Front Squats 95/65
30 TTB
15 Thrusters
Rest 1:00
15 Front Squats
30 CTB pull ups
15 Thrusters
Rest 1:00
15 Front Squats
15 BMU
15 Thrusters
Then, 7:00 to find heaviest
Deadlift + Clean + Hang Clean + Jerk
Front Squats
10@35% w/pause
8@40% w/pause
6@45% w/pause
Group EMOM: 4 x 5@50% no pause
WOD: For Time.
500m Row
then, 5 Rounds:
10 GTO 45/35 plate
4 Burpee to plate
20 Plate Toe Taps
then,
500m Row
NFT:
10-10-8-8-6-6-4-4
CG Bench – Adding Weight
:20 Max DU
5 Per Arm: DB C&J – Adding Weight
Back Squats
8@35/45% Pause
5@55/65% No pause
Then, 5 Rounds of 5 Squats EMOM at 70%
WOD: For Time:
3 Rounds
21 Russian KB 70/53
15 Jumping Jacks
9 Goblet Squats
400m Run
Hang Power Cleans
5@35/45/55%
3@65/75/85%
*After Each Set: 8 DB Curls/8 DB Rows
For Time:
500/400m Row Buy In
Then, 3 Rounds:
10 DL
5 Burpee Over Bar
25 Abmat SitUps
then
400m Run
then, 3 Rounds:
3 Power Cleans
10 HR Push Ups
15 Abmat Situps
Then
500/400m Row Cash out
Open WOD 21.2
For Time – 20′ Cap
10 Alt DB Snatch 50/35
15 Burpee Box Jump Overs
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs
Not for Time WOD
1-2-3-4-5-6….Deadlifts
5 CG Bench Press
25 DU
10 American KB Swings
Strength: Back Squats
WOD:
2′ EMOM x 5 Rounds
10 Wallballs
5 Burpees
Round 6 is for time:
25 Wallballs
15 Burpees
Strength: Strict Press / Push Press
WOD: For Time.
Buy In:
25/20 Cal Bike
25/20 Cal Row
400m Run
Then,
22-16-10
Alt. Hang DB Snatch
Toes to Bar