The One and ONLY Island Box!
Strength: Power Cleans
WOD: for Time.
500/400m Row
3 Rounds of:
5 Power Cleans
20 Abmat Situps
3 Hang Power Cleans
Then,
400m Run
15 Power Cleans
60 Abmat Situps
9 Hang Cleans
Open WOD 21.1
For Time – 15′ Cap
1 Wall Walk
10 DU
3 Wall Walks
30 DU
6 Wall Walks
90 DU
9 Wall Walks
90 DU
15 Wall Walks
150 DU
21 Wall Walks
210 DU
WOD: 25′ AMRAP
2-4-6-8-10-12….WallBalls
1-2-3-4-5-6….Deadlifts @ 50%
2-4-6-8-10-12….Burpee Over Bar
200m Run or 250m Row
WOD: 7-8 Rounds NFT
5 Close Grip Bench Press
10 DB Hang Clean & Press (5 R / 5 L)
25 DU / 75 Singles
10 Cal Row
*Record Heaviest UB 5 Bench and Fastest 10 Cal Row
Accessory: DB Curls, Press, Row
Strength: Push Press Percentages
WOD: 14′ AMRAP
10 Power Cleans
400m Run
10 Toe to Bar
20 Deadlifts
WOD:
Team Championship Fight Gone Bad
Team of 3 – Alternate Movements for 1′ Each for 6 Total Rounds
Wallballs
SDHP
Box Jump
Push Press
Row for Cal
Strenght:
Back Squat Percentages
WOD 1. Alternating EMOM x 5 Rounds
1 – 5 Backsquats @55%
2 – 10-25 DU / 40-75 Singles (Do not exceed 35 seconds of work)
WOD 2. 4:00 Time Cap
500/400m Row Buy In
Max Burpee to 25# plate
Strength: Deadlift Percentages
WOD:
10′ AMRAP
1-2-3-4-5-6…..
Deadlifts @75%
1 Arm KB Swing Rt.
Goblet Squat
1 Arm KB Swing on Lft.
Goblet Squat
15 Sit ups
*KB Swings/Goblet Squat Reps Increase with Deadlifts
4 Rounds NFT
15 Close Grip Bench Press
40 DU / 100 Singles
250/500/750/1000m Row (Record 1000m Time)