The One and ONLY Island Box!
18′ AMRAP
100 DU / 250 Singles
30 Sit Ups
:30 Right Plank
:30 Front Plank
:30 Left Plank
20 Tuck Ups
Quick WOD – 4′ AMRAP
Max American KB Swings 53/35
*2 Burpees to Start, At 1:00 4 Burpees, At 2:00 6 Burpees, At 3:00 8 Burpees
For Time
21-15-9
DB Hang Snatch Right Arm 50/30
DB Hang Snatch Left Arm
Pullups
Strength
10 Backsquats @25% into 10 Push Press at Same Weight
10 Backsquats @35% into 10 Push Press at Same Weight
10 Backsquats@45% into 10 Push Press at Same Weight
10′ AMRAP
Walking Lunges
RX: 40/25 DB OH
Power Cleans
10@35%
5@45/55/65%
Load to 75%
WOD: 15′ AMRAP
2-4-6-8-10…..
Power Cleans with 2 Sec Hold in Front Rack
20 Alt Toe Touch V Ups
200m Run
Team of 3 – 25′ AMRAP
15/10 Cal Row
20 Walking Lunges
100m Run
8 Pull Ups
10 Alt DB Snatch
WOD: “100 Degrees”
100 Wallballs
100 Double Unders
100 Mountain Climbers (2ct)
100 Knees Above 90
*Break Up Reps Any Way You Want.
35′ Cap
Group Warm Up
200′ Suitcase Carry with 3 Goblet Squats Every 20 Steps
Push Press
10 @ 35/45%
6 @ 55/65%
4 @ 75% x 3 Sets
*Perform 3 Hang Cleans after Every set
10′ AMRAP
2-4-6-8-10-12…..
Hang Power Cleans @75% PP
20 Sit Ups
1 Clean & Jerk
Backsquats
10@35/45%
5@55%
7′ AMRAP
1-2-3-4-5….
Backsquat
100m Run
In 10′
500m Row
400m Run
In Remaining Time, AMRAP:
5 Pullups
15 Air Squats