The One and ONLY Island Box!
The One and ONLY Island Box!
Push Press
10@35%
8@45%
6@55%
3 Sets of 5@65% (A)
*Perform 3 Hang Power Clean After Every Set Above
WOD: 10′ AMRAP Ladder
1 Deadlift (@ A weight)
1 Hang Power Clean
3 Airsquats
2 DL
2 HPC
6 Airsquats
3-3-9
5-5-15
6-6-18…….
Backsquats:
10@35%
8@45%
6@55%
4@65%
*2 Second Pause on 1st 2 Reps of Each Set
Then, Load bar to 75% and perform, For Time:
5-4-3-2-1 Backsquats
1-2-3-4-5 Burpees
WOD: 10′ AMRAP
30/25 Cal Assault Bike Buy In
Then
20 Abmat Sit Ups
5 Push Ups
3 DB Thrusters – 1 DB Right Hand50/30
3 DB Thrusters Left – 1 DB Left Hand
1000m Row
3 Rounds: 10 DB Hang Snatch (get heavier each round)
1000m Row (Faster than 1st Row)
2 Rounds: 10 DB Hang Snatch (getting heavier)
1000m Row (Fastest!! For Time)
10RM DB Hang Snatch
8 Rounds NFT
10 CG Bench (working up to heavy Unbroken 10)
10 American KB Swings 53/35
30 DU / 90 Singles
Warm Up Wod – 3 Rounds:
10 GTO Plate 35/25
20 Toe Taps
WOD: 18′ AMRAP – Team of 2
20/15 cal Assault Bike
10 Walking Lunges
15 Abmat Sit ups
*You go/I go – full rounds
Hang Power Cleans
5 @ 35/45/55/65/75%
*2 Front Squats at Each Weight
15′ AMRAP:
2-4-6-8-10-12-14……
Pull Ups
Deadlifts @ 75% Hang Power Clean Weight
2 Burpees Over Bar Each Round
100m Run
Skinny Burpee Grace – For Time:
6 Rounds
5 Clean & Jerk 95/65
2 Burpee Over Bar
NFT
10-8-6-4-2-2-2-2
CG Bench Press (Get Heavy)
6 Front Rack Lunge Steps w 1 DB
20 Flutterkicks with DB Pressed
3 Rounds:
10 DB Clean & Press
20 DB Rows
5 Push Ups
For Time:
20 Devil Press
WOD:
10 Deadlifts @ 35%
10 Deadlifts @ 45%
400m Run
8 Deadlifts @ 55%
8 Deadlifts @ 65%
400m Run (try to get a little faster than last run)
Then, 3 Rounds of
5 Deadlifts @ 75%
100m Run
Push Press
10@35/45%
8@55%
6@65% x 4 Sets
*5 Deadlifts @ Each Weight.
WOD: For Time:
500/450m Row Buy In
Then, 4 Rounds:
10 DB Hang Snatch / arm
5 Burpees
3 DB Thrusters / arm
500/450m Row Cash Out
Backsquats:
8 @ 35/45/55/65/75%
WOD: For Time:
50-35-20
Russian KB Swings 70/53
Abmat Situps
DU (3x Singles)
