The One and ONLY Island Box!
The One and ONLY Island Box!
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)
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
Skill
5 Evo’s of The Bear 95/65
WOD
Triple 12′s with Kettlebells
20 min AMRAP of
12 Kb SDHP 70/53
12 Goblet Squats
12 KB Side Taps (2ct)
Warm-up
1000m Row for the board
WOD
Squat Clean EMOM
1 Rep Squat Clean add 1 rep each min.
185/105
155/95
135/85
115/75
95/65
