The One and ONLY Island Box!
Deadlifts
3 Rounds x 10 Reps
3 Rounds x 5 Reps
2 Rounds x 3 Reps
WOD:
0′-5′: 1000/750m Ski
1′ Rest
6′-10′: 3 Deadlifts at Top of Each Minute
1′ Rest
11′-16′: 1000/750m Ski
16′-20′: 3 Deadlifts at Top of Each Minute
3 Rounds
10 Bicep Curls Alt
20 Bent Over Rows Alt
20 Weighted Hops
20 Side Raises
6-8 Rounds – 30′ Cap
5 Pause Bench Press 50-100% BW
25 DU/75 Singles (*2 Burpee Penalty Each Break)
20 Flutter Kicks 2 ct.
100m Sprint
Strict Press
10-8-6-4-2-2
*5 Backsquats at Each Weight
15′ AMRAP
5 Strict Pullups
10 Air Squats w/Pause
20 DB Push Press 10R/10L
10′ to Find Heavy
Hang Clean + Power Clean + Hang Clean
15′ AMRAP
5 Deadlifts
5 Burpees Over Bar
15/12 cal Ski or Row
3 Rounds:
10 DBL DB Row
10 DBL DB Cleans
5 DBL DB Deadlifts
10 Perfect Top Pause Push Ups
100m Run
20′ AMRAP
30 Abmat Situps
200m Run
10 Goblet Squats
*Add 200m to Run Each Round to 600m, then back to 200m and start over
3 Rounds:
10 Plate GTO
5 Halos each way
5 Tricep Extension
10 Floor Press
20 Flutterkicks
9 Rounds:
3 Sets x 7 Reps, 3 Sets x 5 Reps, 3 Sets x 3 Reps CG Bench Going Up in Weight
10 KB Swings Russian
2 Pause Goblet Squats
Pick 4 – Any Order / Any Combo
1000/900m Row or Ski
800m Run
2000m Bike
*Rest 1/2 x 1x Work Time Between Rounds
3′ AMRAP Mini WOD
5 Push Ups
10 Jumping Lunges
20 Jumping Jacks
Strength – Back Squats
5 Sets x 10 Reps
10′ AMRAP
10 DB Hang Snatch
10 Lunge Steps
10 CTB Pullups
10′ to Find Heavy Complex:
DHP
3 Deadlifts
2 Hang Cleans
1 STO
18′ AMRAP
40/35cal Ski Buy In, Then AMRAP of:
50 Abmat Situps
75 DU
25 TTB
50 Air Squats
Strict Press
6 Rounds x 5 Reps
*2 Pause Front Squats at Each Weight
6′ EMOM x 4 Rounds
25/20 cal Row
200m Run
5 Thrusters
5 Front Squats
5 Burpee Over Bar