The One and ONLY Island Box!
Back Squats
3 Rounds x 5 Reps
*All Pause – Adding Weight
5 Rounds x 3 Reps
*No Pause – Adding Weight
14′ AMRAP
20 Wallballs
20 Walking Lunges (w/ball)
20 HR Push Ups (1 sec pause at top)
4 Rounds
10 Alt DB Curls
20 Alt DB Bent Over Rows
5 DB Deadlifts
20′ AMRAP
40/30 cal Row or Ski
100 Single Unders
25 Knees to Elbows
200m Run
Push Press
10-6-3-3-3-3-3
Working to Heavy 3
*2 Power Cleans at Each Weight
12′ AMRAP
1-2-3-4-5-6…
Deadlifts
Hang Power Cleans
Burpees Over Bar
4 Rounds:
5 Staggered Romanian KB DL per Leg
3 Pause Goblet Squats
:30 One Legged Stand per Leg
2′ Quick WOD
10 Russian KB Swings
10 Airsquats
For Time: Jackie
1000m Row
50 Thrusters 45/35
30 Pullups