The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 12min Amrap
10 Kb Step-ups 53/35
11 Kb Side taps (1ct)
12 Flutterkicks (2ct)
Post WOD Strength
25 STRICT PULLUPS
*If you use a band, use lightest you can then move up. No Swing as ALL and Chest to bar pulls.
WOD Clean Ladder
Guys—95 and up by 10#
Girls—55 and up by 5#
Every Minute on the Minute go up the Ladder to max weight.
CORE 8 min
4 cycles of Tabata Plank (Front, side, back 6 inches, side)
Gritter…Weight..Pr
Todd…..285…10#
MikeK…230…5
Van……225…20
Charlie.220…15
Jeff B…215…10
Daniel..215…5
Connor.205…15
Buddy..195…20
Turbo…195…10
David…195
Giery….195…10
Shawn..185
Lane…..160…20
Cliff……155…20
Seth…..155…20
Bryan…155…10
Ewell….150…10
Hannah R.145…10
Kat…….135
Kelly O..135
Jessica..130
Robin….130…5
Alix…….115…10
Anne…..110
Celeste..110
Steppy..100…10
K Rev….90….5
Mary…..90….5
Mara…..85
WOD 4 Rounds of Tabata
Wall Ball 20/14
Pushups (25# Plate Hand Release)
Abmat Situps (Floor to Toe)
Sumo Deadlift 70/53
Run 200m
Complete 20secs of work then rotate to next station in the 10sec of rest. After the Sumo Deadlifts run 200m then come in and start next round on the next 20 sec cycle. Do 4 Complete Rounds continuusly counting up.
WOD 2
AS Many Double Unders as Possible in 2 minutes…or singles.
Compare to 1349
RX ONLY WOD ”Linda”…This WOD will Only be done Rx..No Exceptions!
10-9-8-7-6-5-4-3-2-1
Deadlift @ 150% Bodyweight
BenchPress @ 100% Bodyweight…(Do NOT use Clips on bar)
Power Clean @ 75% Bodyweight
WOD 5 rounds of
10 Deadlifts Guys-135/115/95/75 Girls 95/85/75/65
10 Floor Press
10 Cleans
Pick a weight that you can Floor Press consistently.
CORE
30 Dough Rollers 135/95 (Or a Barbell made up OVER 85#)
“Linda”
Mike K..18:42….310/205/155
Cole…..22:56…..270/180/135
Charlie..23:03…260/175/130
Todd….25:45…..300/200/150
Van……29:40…..275/165/135…Went too heavy on Deadlift and Clean
Nat……39:31…..285/175/145…Went too heavy on Deadlift and Clean
Joe F….Rd 7 DNF…245/165/125
White…Rd 3 DNF…375/250/185…BIG WEIGHT!
5 Round WOD
RX
David B…..9:25
M. Giery….10:36
Jeff B…….14:24
115
Buddy..9:35
Tim……9:42
Jason…10:28
Troy…..11:21
Blake…12:36
95
Spencer….8:13
Bryan……10:33
Seth…..12:58
85
Amber…10:54
Carol…..13:59
75
Kat…….10:44
SiXone..12:26
65
Celeste….8:21
Bryce……9:02
Robin…..9:48
K Rev…..10:01
Mary……10:49
Anne…..11:25
Laura…..11:30
Mandy..60…10:41
Joanna.55…13:04
BB 4 x 3 Sotts Press 45/35/15 then go up by 5 or 2.5#
This is an EXTREME MOVEMENT…NOT FOR EVERYONE
http://www.youtube.com/watch?v=bYYvy0bcMDI
If you have depth or shoulder issues go real light or shallower depth or do Back rack push press.
WOD 10-8-6-4-2-4-6-8-10
Kb Swings 53/35 (X-Grit 70/53)
KB Sumo Deadlift High Pulls
200 m Run (in between reps)
CORE
100 Opposite Limb Plank hold Extensions (right arm-left leg…then..left arm-right leg)
X-Grit
Charlie…12:10
Mike K…12:29
Daniel…13:00
Van…….14:00
David….16:26
Giery…..17:42
The NEW 44#
Kelly O…15:02
Carole….17:37
Jessica…18:50
Josh…….14:31
RX
Tim………12:26
Kara…….11:58
Cooper…13:00
Jason…..13:01
Patrick…13:21
Ellen……13:41
Bryan……13:46
Kathy M.14:33
Craig…..14:40
Mary…..14:58
Ish……..15:03
Robin….15:05
Elizabeth.15:10
John…….15:10
Blake……15:57
Hannah M..16:00
Lane……..16:18
Bryce…….16:18
Mandy…..16:42
Jeff B…….16:49
Alix………17:03
Buddy…..17:14
Steppy….17:38
26#
Sarah……15:12
Sherri……14:36
Rachel…..19:30
WOD
1000m Row
50 Front Squats @ 50% 1 Rep Max
Scaled is 95/65
Everytime you put bar on the Ground perform:
5 Bar over Burpees
5 Toes to Bar (Knees to Elbow)
Core
100 Snow Angels
BB 5×4 Back Squats @50% 1 Rep Max or 95/65 and Go Up. GET FULL DEPTH or DONT GO UP IN WEIGHT!
WOD 15 min AMRAP
5 Box Jumps 24/20
5 Clapping Pushups
5 Jumping Lunges (2ct)
5 Mountain Climbers (2ct)
WOD 3 rounds for time
25 Double Unders/ 75 Singles
20 Burpees to plate touch
15 Goblet Squats with Plate 35/25
10 Pullups
CORE
100 Flutter Kicks (2ct-with Plate extended up over chest)
WOD 1 15 mins to find your:
1 Rep Max Bear Complex
5 Evolutions of:
Clean
Front Squat
Push Press
Back Squat
Push Press (You MUST lock out last push press with control before it is considered finished)
TOUCH AND GO for 5 evolutions.
To Eliminate any ties you can complete as many reps of TOUCH n GO Deadlifts at the end of your 5th Evo.
Example score. Finished 5 evo with 135# and did 13 Deadlifts WITHOUT resting bar on the floor…135.13.
SCALED(or you cannot go to back rack) Clean, Front Squat, Push Press, Front Squat, Push Press=1 evo.
After you find your 1 Rep Max:
WOD 2
5 min to get MAX CALORIE ROW
WOD 10-8-6-4-2
Deadlifts @ 125% Body weight (Scaled 100% BW)
Ringdips (X-Grit must muscle up to ring dips)
X-GRIT
Todd….245#….4:17
Star…..190#…..4:42
Charlie.220#….4:04
RX(125% Bodyweight)
Mike K..255#….2:24
Van……210#….5:06
Nat…….245#….3:21
Bryan….180#….5:08
Kent……215#….4:40
David B..265#…3:50
125%BW…Band
Anne….155#red…5:41
Kat……185#BLUE..5:54
Robin…165#red…5:58
Jenny…195#blue..6:47
Jeff B….280#Box..8:00
White….315#??….7:30
Craig…..225#blue.4:26
100%BW…Band
Josh…..185#blue…5:30
Kathy M.145#red…6:13
Mandy….105#blue.3:58
Buddy…..225#BLUE.4:56
Alix………145#BLUE.5:23
SCALED
Carole…100#red…6:33
StacyJ…105#Box..7:21
Bryce….115#BLUE.4:29
Amy……65#BLUE…5:14
Steppy..105#BLUE.5:01
