The One and ONLY Island Box!
Team Championship Fight Gone Bad
Team of 3 – 1′ On, Then Switch Leapfrog Style
Wallballs
SDHP
Box Jumps / Step Ups
Push Press
Row or Ski
3 Rounds:
10 Sumo Deadlifts
10 Side Lifts / each side
10 HR Push Ups 2 sec at top70/53
WOD 1. Bench Drop Sets
4 Rounds:
5 CG Bench @ 75% BW
Then, 10-15 CG Bench after Partners Remove Plates for Lighter Set
8′ AMRAP
10 Russian KB Swings
25 DU / 50 Singles
4 Rounds:
10 DB Curl & Press (switch at top)
20 Bent Over Row (1 DB in Row whole time)
5 Front Squats
15 Standing Flys
Push Press
5 Rounds, going up in weight, in following rep scheme:
10-8-6-4-4
14′ AMRAP (Team of 2 or Solo)
40 Medball Abmat Situps
10 Burpees
30 Hang DB Snatch (35% of Push Press)
*If Team, One person works at a time.
Front Squats
10-8-6-4-3-3-3
Getting Heavier Each Set
*5 Jumping Air Squats after Each Set.
12′ AMRAP
15/12 cal Ski or Row
6 Front Rack Walking Lunges (25% of Squat Weight in a DB)
10 Knees to Elbows
6 Front Rack Walking Lunges
Warm Up WOD:
Team “Karen”
6′ Max Wallballs as Team of 2-3
*Go for 6′, don’t stop at 150.
10′ AMRAP
20 Abmat Situps
10 Burpees
5 Heavy Goblet Squats
3 Rounds:
10 per Arm DB Hang Snatch
5 Goblet Squats
20 Jumping Jacks
20′ AMRAP
10 CG Bench @75%BW
8 DL @100%BW
25 DU / 60 Singles
:30 Plank Hold
4 Rounds:
15 Bicep Curls
5 Thrusters
10 DB Row
15 Bent Over Flys
4 Rounds:
2′ Max Calories Row or Ski
4′ Rest & Walking Lunges = to your calories
Strength
Strict Press
7 Sets x 3 Reps
*Work to Heavy Unbroken 3RM
3 Hang Cleans at Each Weight
20′ AMRAP
200m Run
10 Knees to Elbows
10 Power Cleans
4 Burpees Over Bar
Back Squats
2 Sets x 10 Reps
2 Sets x 6 Reps
2-3 Sets x 2 Reps
*Work to Heavy 2RM
15′ AMRAP
1000/900m Row or Ski Buy In
Then, Rounds of:
5 HR Push Ups
10 Perfect Air Squats
15 Mtn Climbers (2 ct)
25′ AMRAP – Team of 2-3
Leap Frog….
500/400m Row or Ski
400m Run