The One and ONLY Island Box!
Backsquats:
5@35/45/55/65/75/80%
WOD:
0:00-10:00
50 Cal Bike for Time
Rest til 10:00
@10:00 Start 10′ AMRAP Ladder
10-20-30-40-50
DU (2x Singles)
Wallballs 20/14
3 Rounds DB Work:
10 Wonder Woman to Press
10 Flys
10 Renegade Rows
WOD: For Time:
500m Row Buy In
Then, 2 Rounds:
50 OH Walking Lunges 30/20
20 Devil Press
4 Rounds:
5 Bicep Curls R
6 OH Walking Lunges R
Max TTB
6 OH Walking Lunges L
5 Bicep Curls L
For Time:
50 Goblet Squats 53/35
*100m Run if you drop
Endurance
0:00-6:00: 1000m Row
6:00-12:00: 800m Run
12:00-18:00: 1000m Row
18:00-20:00: Max Burpees to Double 45# Plate Stack
Strength:
15′ to Find 5RM Barbell Thruster
WOD: 15′ AMRAP
10 CG Bench Press
5 DB Thrusters
30 DU / 75 Singles
4 Rounds:
12 Bicep Curls
20 Bent Over Row
6 Up Down w/ DB
Power Cleans
5@35/45/55%
*Load 65% for WOD
WOD: 3 Rounds of 3′ Cap
250/200m Row
20 Walking Lunges
15 Power Cleans
Rest 2′