The One and ONLY Island Box!
The One and ONLY Island Box!
Strength Backsquats
3 x 3 @ 85%
WOD 15 EMOM
1 Clean and Jerk then Static Overhead Hold 155/95…135/85…115/75
5 Bar over Burpees
For the first 5 mins (:00 to 4:59) you will:
:00-Clean and then Jerk the Bar overhead.
:05 to :15 you will hold barbell overhead super tight core and active shoulders.
Lower bar then
5 Bar over Burpees. Wait until the top of the min and continue the scenario.
For the next 5 mins (5:00 to 9:59) you will:
5:00 Clean and Jerk
5:05 to 5:20 Hold Overhead
5 Bar over Burpees
For the last 5 mins (10:00 to 14:59) you will:
10:00 Clean and Jerk
10:05 to 10:25 hold overhead.
5 Bar over Burpees
BONUS…at the 14:00 mark you can clean and Jerk and try and hold for the FULL MIN!!!
Have fun with this and GET TIGHT!
Gritter # Reps
Mike K. 155 15
Carole 95 14
Erin 95 13
Brie 95 12
Brantley 155 11
Kathy 85 15
Steven 135 15
Miranda 85 15
Jenny 85 14
Nat 135 14
Jacob 135 10
Scott 115 15
Christina 75 14
Bre 75 13
Haley 75 13
JHyde 115 13
Eleanor 75 13
Robbie 115 12
Clement 115 12
Lane 115 9
Steve 115 9
Bryan 95 15
Phil 75 14
Royer 65 14
Melissa 65 14
Sandy 55 15
Jon 55 11
Delta 35 12
