The One and ONLY Island Box!
WOD: 3 Rounds 5′ EMOM – Rest 1′
500/400m Row
10 Hang Power Cleans 135/85
5 Front Squats
50 DU
Backsquats
20@25%
20@35%
10@50%
For Time – 20′ Cap
5 DBL DB Devil Press 50/30
200m Run
10 Devil Press
200m Run
15 Devil Press
200m Run
20 Devil Press
Deadlifts
10@35/40/45/50%
25′ AMRAP – Team of 2:
5 Min Max Bike Cal
200m Run (Relay)
At top of minute, begin
5 Min Max Wallballs
200m Run (Relay)
At top of minute, begin
5 Min Max C&J 155/105
8 Rounds
10 CG Bench
20 Abmat Situps
10 Alt Bicep Curls
12′ to Get Heavy Complex:
2 Push Press + 2 Push Jerk + 2 Split Jerk
10′ AMRAP
1 Arm DB Hang Snatch – 10 Left 70/50
10 Walking Lunges
1 Arm DB Hang Snatch – 10 Right
10 Walking Lunges
10 Goblet Squats
Power Cleans
5@35/45/55/65%
16′ Alternating EMOM
1. 25-35 DU
2. 2 Power Cleans + 1 Hang Clean @75%
3 Rounds:
10 DB Curl & Press
20 DB Row
5 Devil’s Press
1:30 EMOM x 5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
At 8:00, 1 Round of:
10 Pull Ups
20 Push Ups
30 Air Squats
10′ Cap
12′ AMRAP
200m Run
20 DB Push Press (10R/10L)
3 Rounds:
10 Plate GTO
10 Plate Press
20 Flutter Kicks w/Plate Pressed
10 Russian Twists
25′ AMRAP
10-10-8-8-5-5-5….
Close Grip Bench (going up)
10 1Arm DB Thrusters (5R/5L – going up)
10/8 cal Bike
200m Run
Deadlifts
15@35/45%
10@55%
Every :45 x 5 Rounds
3 DL @65%
5 Jumping Air Squats
1000m Row for Time