The One and ONLY Island Box!
Push Press
10@barbell
8@35/45/55/65%
WOD:
6′ EMOM x 3 Rounds
500m Row
30 Heavy Russian KB Swings
Hang Clean
5@35/45/55/65/75%
*Add 1 STO at end of each set
WOD: 16′ AMRAP
250/200m Row
Then, 4 Rounds:
5 DL @ 75% of HC
2 Power Cleans
20 Sit ups
21 Pull ups
42 DU
21 Thrusters
18 Chest to Bar Pull ups
36 DU
18 Thrusters
15 BMU
30 DU
15 Thrusters
10-8-6-6-4-4-2-2
Close Grip Bench (Going up)
10 OH Walking Lunges Each Round 35/25
4 Rounds:
10 Strict Pull ups
15 Bent Over Flys
10 KB Sumo DL
WOD: For Time:
21-15-9
American KB Swings 70/53
T Push ups
4 Rounds:
10 Bicep Curls
10 DB Strict Press
10 DB Bent Over Row
20 DB Toe Taps
3 Rounds: 1′ work / 1′ rest – Alternate Stations
Row for Calories
Double Unders
STO 125/85/65
Wallballs 20/14
Hang Snatch
1. 5@35/40/45/50/55%
2. 5′ to Work to Heavy Double
WOD: 10′ AMRAP
20 Tuck Ups
200m Run
For Time:
1000m Row
400m Run
Rest to 10:00
5:00 of Max Burpees
Rest to 20:00
500m Row
800m Run