The One and ONLY Island Box!
The One and ONLY Island Box!
Strength WOD
Today we will be retesting our 1 Rep Max Backsquat today.
Make sure that you treat each rep as its own. super tight, Knees tracking toes, split the earth with your feet.
Make sure you are either ditching or using a partner.
GO HEAVY AND DEEP!!!
WOD 2
Strict Press WORK
Gritter #
Todd 385 30#PR
Jacob 365
Ryan 355 10#PR
Jake 345 20#PR
Charlie 325
Jeff 305 10#PR
David 265
Seth 255 10#PR
Josh Y. 245 10#PR
Steven G. 245 10#PR
Scott 235 20#PR
JHyde 225
Lane 215 30#PR
Marcos 215
Bryan 205
Anne 190 10#PR
Jessica 190
Jenny 175 5#PR
Kayla 175
Eleanor 165 25#PR
Carole 165 10#PR
Brie 165
Ewell 165
Haley 145 15#PR
Bre 145 5#PR
Nikki 105 40#PR
Jane 95
Richard Sqt to Medball Depth PR
WOD 20 AMRAP LADDER
200m Run
2 Deadlifts
2 Hang Cleans
1 Push Jerk
400m Run
4 Deadlifts
4 Hang Cleans
1 Push Jerk
600m Run
6 DL
6 HC
1 PJ
800m run
8 DL
8 HC
1 PJ
600 m Run
6 DL
6 HC
1 PJ
400m Run…and on down until the final 2 DL 2 HC 1 PJ.
Every Set finishes with ONE PUSH JERK.
WEIGHT (YES this is supposed to be HEAVY…Don’t you want to be STRONGER?)
RX Guys 100% BW…RX Girls 75% BW
Scaled Guys 75%…Scaled Girls 50%
Open WOD 14.2
3 mins: 2 rds of
10 Overhead Squats 95/65
10 Chest to Bar Pullups
then 3 mins for: 2 rds
12 OHS
12 CTB
then 3 mins for: 2 rds
14 OHS
14 CTB
then 3 mins for: 2 rds
16 OHS
16 CTB…and on.
WOD 14.2.2 for those not going very far :
4 rds of
10 OHS Pick Weight
10 CTB use band if necessary
Gritter RDS
Todd 140
Mike K. 107
Hal 82
Charlie 74
Seth 59
Scott 59
Marcos 59
Shawn 59
Couch 56
Kelly OH 39
Clayton 39/77
Anne 35
Brie 26
Robin 17
Carole 16
Kathy 15
Lane 12
David 11/19
Kat 11
Bryan 10
Taylor 10
Jessica 10
Melody 9(?ctb)
Jeff ~
WOD 20 EMOM
Odd: 5 Reps of Bench Press 185/155/135 Guys 105/85/65 Girls
Even: 5 reps of Push Press (ONLY) 135/115/95 Guys 85/75/65 Girls
This is a Strength WOD and should be tried with UNBROKEN reps as long as possible.
Strength Backsquats
4×6 @ 65%
WOD 1
IRON SCAP
WOD 2
20-15-10-5
Slam Balls
Goblet Squats
Overhead Walking Lunges
Pick your Poision 40/30/25/20
Skill Ladder Work
WOD
1000m Row
15 Romanian Deadlifts X-95/65…75/55
15 Bar over Burpees
10 Bear Complex
500m Row
15 RDL
15 BoB
10 Bear
Romanian Dead Lift Explained.
http://www.allthingsgym.com/mark-rippetoe-explains-the-romanian-deadlift-rdl/
Strength Backsquats
5 x 5 @ 70% 1 RM
We will be joining fellow Gritter Cameron Wicker to pay tribute to one of her best friends Shelly.
Friends are hard to come by, Best Friends are Priceless!
“As you’re doing the WOD today, look up to the sky and blow a little kiss to my best friend, Shelly. After a tough, four-year battle, in December she lost her life to colon cancer at age 39. Thursday would have been her 40th birthday and I wanted to do something special to honor her. Today’s workout is based on Shelly and all of our adventures together. Shelly was an All-American swimmer in college; her stroke was the butterfly. When we lived in Seattle, we …would head up to the North Cascades on the weekend and camp and hike and mountain bike. We played on a soccer team together called the Foxx Force and teammates called us the Twin Towers. We even formed the short-lived Lower Queen Anne Running Club, which had three members at its height! I miss her every day and I predict sweat and tears today.” Cameron
WOD “Speedy Shelly”
40 Wallballs
40 Mountain Climbers (2ct)
40 Flutterkicks (2ct)
40 Bicycles (2ct)
then do the 20’s
This WOD is going to BURN, that pain is called being ALIVE, dont blow it off and don’t take it for granted.
Get WARMED UP…It is OPEN 14.1
WOD 10 AMRAP
30 Double Unders
15 Snatches 75/55
***You can do Clean and Press***
If you already did the OPEN WOD complete
WOD 10 EMOM
1 Deadlift
10 Double Unders
***add 1 Rep to Deadlift each Minute***
Deadlifts 100%Bodyweight/70% Scaled
POST WOD Strength
5×5 Backsquats @ 70% 1 RM
If you need to get 14.1 done DO IT! We will be doing it Monday as a WOD.
OPEN WOD 14.1
10 Min Amrap
30 Double Unders
15 Snatches 75/55…65/45 for +55 Year Olds.
Friday WOD
Make up one fo the WODs this week you missed. MAKE SURE you get the Backsquat work in that you missed!!!
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
