The One and ONLY Island Box!
Strength:
12′ to Work to Heavy Complex of:
3 Deadlifts
2 Hang Cleans
1 STO (optional)
25′ AMRAP – Team of 2/3:
1000m Row (switch every 250m)
10 Synchro Burpee Over Bar
40 Hang Power Cleans
10 Synchro Burpee Over Bar
60 Wallballs
5 Rounds x 5 Reps
Good Mornings
After each round, complete:
10 Bent Over Flys
10 Tuck Ups
20 Bicycles
:20 V Hold
14′ AMRAP
5 Renegade Rows 30/20
15 Dbl DB Floor Press
10 Push Press
20 Abmat Sit Ups
18′ AMRAP
500/450m Row
20 Hang Power Snatch 95/65
400m Run
Strength:
6 Rounds x 5 Thrusters
Start at 50% and work to heaviest 5
For Time:
21-15-9
Thrusters 95/65
Toes to Bar
Big Chipper
For Time (30′ Cap):
*At 0:00, and Every 5′, 100m Run*
200 DU / 450 Singles
100 Air Squats
80 DB Hang Clean & Jerk 35/25
60 Wall Balls
40 Burpees
20 Devils Press
4 Rounds:
10 CG Bench
20 Bicycles
2 Squat Cleans
then,
4 Rounds:
5 CG Bench
10 Tuck Ups
1 Squat Clean
20′ AMRAP
500/450m Row
400m Run
15 DB Thrusters
WU WOD – 3 Rounds
10/8 cal Row
10 Bent Over Flys
10 Forward Raises
10 TTB
Deadlifts
10@35/45/55%
For Time:
21-15-9
Deadlifts @100%BW
Pull Ups
Then,
6-5-4-3-2-1
Deadlifts
BMU / CTB Pull Ups
5 Rounds:
10 DB Row / Arm
10 Superman WY
20 Bicycles
10 Tuck Ups
14′ AMRAP
10 Power Cleans 135/85
15 Box Dips
200m Run
Strict Press
10@35%
8@45%
5@55/65/75%
*6 Front or Back Rack Lunge Steps at Each Weight
For Time for Fun:
50 STO @75%
To Start, and EMOM, 3 Front or Back Squats
8′ AMRAP
10 DB Hang Cleans
20 Step Ups