The One and ONLY Island Box!
The One and ONLY Island Box!
Buy-in 1000m ROW
then 10-8-6-4-2
Kb Waist Circles (Both Directions) Kb Swings around your waist…Dont worry I will show you!
Goblet Squats 70/53/35
Jumping Lunges (2ct)
CORE
100 Flutterkicks (2ct BIG)
RUCK WOD
100 Calf Raises…Toes on a 25# plate (use a PVC for stability if needed)
WOD 1
1 minute on, Rest 1 min for Max reps
Abmat Situps
Push Press 75/55
Back Squats 75/55
Hang Clean 75/55
Pushups (HR)
Rest a few minutes then
WOD 2
400m Sprint
Rest a Few min then,
WOD 3
Max WATTS on the Rower
Go for about 3-5 Attempts
Happy New Year. This is gonna be a Fun Day. Come in, do what you can, Go play!
WOD 1
39 Wall Balls 20/14 to 10′
39 Doubleunders/ 108 Singles
3 Tire Flip 600/400 (Partner help is acceptable)
39 Over Box Jumps
39 Du’s/108 Singles
3 Tire Flips
39 Burpees
39 Du’s/108 singles
3 Tire Flips
REST 10 mins…or so!
WOD 2
39 Deadlifts @ Bodywieght
Max unbroken Front Squats 100% BW/75% BW…(Can be taken from rack or partners)
Max unbroken OHS Same weights.
REST 10 mins…or so!
WOD 3
400m RUCK 135/115/95/75
Everytime you put bar down…5 Squat Cleans
Cash out with 39 Calorie Row!
Barbell 10 reps 3-Position Snatch 75/55 (Power, Hang, Pocket)
WOD 10 min Amrap
10 Medball Cleans
10 Medball sidetaps
10 Medball Abmats
10 Double Unders/ 40 singles
CORE 8 Intervals
Tabata Plank
RuckWod
2 x 10 Log Presses…Yes you need some partners!
WOD Partner DT
12 Min Amrap of “DT”
12 Deadlifts 155/110
9 Hang Cleans
6 Push Jerks
Alternate Partner each round!
RX—155/110
I—–135/95
II—-115/85
III—95/65
RuckWOD
200m Farmers Carry 35/25 Plates ***Use finger Pinch ONLY***
100 BIG Flutterkicks (2ct)
W/U 5 EVO Bear Complex
Mobility Bar Arm Strecth
WOD 21 min AMRAP
12 Floor Presses
21 BIG Flutterkicks (2ct-Bar Pressed)
12 Dough Rollers
200m Run…..or……200 Jumprope!
WOD Option 1 Championship Team Fight Gone Bad
Team of 3…1 min each, Team members rotate through 5 rounds with no rest.
Wall Ball 20/14
Sumo Deadlift Highpull 75/55
Box Jumps 20″
Push Press 75/55
Row for calories
WOD Option 2
21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press 75/55
WOD 1
5 minutes of Tabata Row for calories. (10 intervals of 20 secs Row, 10 secs Rest)
***Score is total Calories***
WOD 2
5 minutes of Tabata Walking Lunges (Only 10 Lunge steps MAX per 20 sec Interval)
***Score is in Yards***
WOD 3
800m Run
***Yea its cold…get back to the box fast***
Barbell 50 Shoulder Pass Throughs 15# Bar/PVC
Then
20 Bottoms Up Kb Presses 35/26
WOD
10 Rounds of
10 Snow Angels
20 Bicycles (1ct)
30 Flutterkicks (1ct)
200m Run
X-Grit—-Strength
5-4-3-2-1 Hang Squat Clean 135/95….Then Get Heavier!
WOD “Cindy”
20 min Amrap of
5 Pullups
10 Pushups
15 Airsquats
CORE
100 Bicycles (2ct)
