The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A1. Weighted Stepups 4sets x 8/leg (A bit heavier than last week, all on 20″ or less)
A2. Ring Push Up 4 sets of 10/Push Up Plank hold for scale 4x:20sec
B. FOR TIME
40 Slamballs 40/25
50 Double Unders/150 Singles
40 Lunge Steps
50 Double Unders/150 Singles
40 Slamballs
Competition
A. Snatch Ladder EMOM
Each athlete will start with an empty bar:
(0:00-1:00)
At stage1 as time begins the athlete has 1′ to add 1 plate to each side of there bar and perform 3 snatches
(Options are:45s,35s,25,15s)
(1:00-2:00)
Athlete, stage2 then adds 1 plate to each side and performs 3 snatches(options are:25s,15s,10s,5s)
(2:00-3:00)
Athlete, stage3 then adds 1 plate per side and performs 2 snatches(options are:15s,10s,5s,2.5s)
(3:00-4:00)
Athlete, stage4 then adds 1 plate Per side and perform 1 snatch(options are:10s,5s,2.5s)
(4:00-5:00)
Athlete, stage5 then add 1 plate Per side and perform 1 snatch(options are:10s,5s/2.5s)
Score is 1a: total weight lifted
1b: heaviest single weight
B. 6′ amrap
10 wallballs(20/14)
30ft kettlebell farmers carry(70/53) Go in and out Vending Door.
20 double unders
30ft kettlebell farmers carry
Score is total reps of wallballs+d.u.’s
REST 2 min and REPEAT if you aren’t doing STRONGMAN
ONLY COUNT WALLBALLS AND DOUBLE UNDERS.
C. Strongman Gauntlet:
25m tire flip 600/400 (6 Flips)
25m sled pull forward (3/2–45#plates)
50m log carry (Use PORK CHOP)
25m sled pull backward
10 100/50# medball or 113/90# stone over shoulder
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