The One and ONLY Island Box!
The One and ONLY Island Box!
Skill:
Push Press
8@45%
6@55/65%
4@75%
2@85%
WOD:
10:00 AMRAP
10 Wallballs 20/14
10 Box Jumps
150m Run
Rest 3:00
10:00 AMRAP
75 DU / 225 Singles
15 KB Swings American 70/53
15 Pullups
Skill:
10 EMOM
1 Front Squat + 1 Thruster @60-75% of 1RM Thruster Weight
WOD:
5 RFT
21 Airsquats
15 Bar Over Burpees
9 Hang Cleans 135/95
Skill:
Pause Backsquats
5 @30/35/40/45/50%
Hold for 2-3 seconds at bottom
WOD:
Jackie
1000m Row
50 Thrusters 45/35
30 Pull ups
WOD:
For Time – 35:00 Time Cap
4 Rounds
350m Row
20 Wallballs
Rest 3:00
3 Rounds
400m Run
10 Hang Cleans 135/95
Rest 3:00
2 Rounds
15 DBalls Over Shoulder 100/75
10 Toes to Bar
Skill:
Deadlifts
8@45%
5@55/65%
3@75/80%
WOD:
1-10 Ladder For Time – 16:00 Time Cap
Deadlifts @ 60% 1RM
Bar Over Burpees
15 DU / 40 Singles
Post WOD Additional Strength Work:
Overhead Squats
5@50/55/60/65/70%
Skill:
Work to Heavy on Following Complexes:
4 Rounds: Strict Press x 2, Push Press x 2, Push Jerk x 2
3 Rounds: Push Press x 2, Push Jerk x 2
2 Rounds: Push Jerk x 2
WOD:
Alternating EMOM x 5 Rounds
1. 10/8 Cal Row
2. 4 BMU / CTB
3. 10 GHD / 15 Abmat Situps
Skill:
Front Squats
8@40%
6@50/55%
4@60/65%
3@70%
WOD:
1. 30 second EMOM x 6 Rounds
3 Hang Squat Clean @60%
2. “Lead Legs” – For Time:
200m Run
10 STO (Use weight from #1)
400m Run
8 STO
600m Run
6 STO
200m Run
4 STO
Skill:
Backsquats
5@40/50/60/70/80%
WOD:
15 Minute AMRAP Ladder
Buy In: 1000m Row
5-10-15-20……
Toes to Bar
HR Push Ups
KB Swings Russian
Skill:
Strict Press
8@45%
5@55/65%
3@75/85%
1@95%
1@100%
1@101%+
WOD:
Not Fran
5-10-15-20-25….
Thrusters 95/65
Pull Ups
200m Run
Skill:
Squat Clean
5@50/55%
4@60/65%
3@70/75%
WOD:
5 Round Alternating EMOM
I. 5 Deadlifts + 5 Bar Over Burpees
II. 3 Power Cleans
III. 25 Double Unders/75 Singles
