The One and ONLY Island Box!
The One and ONLY Island Box!
Strength 3 x Max Effort Strict Pullups
X_GRIT 3 x Max Effort +20# Medball
WOD
15 min AMRAP
5 Ground to Overhead 135/95
10 Pistols alt legs
20 Double Unders/60 singles
CORE
100 Flutterkicks 2ct
Strength 3×5 Front Squats 65% 1RM
X-GRIT 3×5 Front Squat 65% and Go UP
WOD “7 Rounds to Heaven”
200m Run
10 Abmat Situps
10 Deadlift 155/100
10 Overhead Walking Lunges 45/25 GHOST RIDING PLATE = NO REP
CORE 25 Superman to Hollow Rock
Strength 4×8 Bench Press 50% BW
X-GRIT 4×8 Bench Press 75% BW and Go Up
WOD
5 rounds for time of
10 Turkish Get-ups 53/35 (alt hands each rep)
200m Run
2 Bar Muscle Ups (5 Chest-to-Bar Pullups-5 ring dips)
CORE
100 Bicycles 2ct
Strength 4×5 Power Clean 50% 1RM
X-Grit 4×5 Power Cleans 65% 1RM and Go UP
WOD
100 Kettlebell Swings 53/35 (Completely Vertical-Bottoms Up)
5 Burpees on the minute every minute
Core
3×10 Toes through Rings
Strength
4×5 Push Press 50% Bodyweight
X-GRIT 65% BW and go up
WOD
KAREN
150 Wall Balls for time. 14# to 9’/20# to 10′—Medball Bottom touch
This is for the Board, you will have a counter.
Core
3×10 Dragon Flags (High leg raises holding post)
Strength
4×5 Deadlift 50% 1RM and Go Up each round
X-GRIT start at 65% and Go Up
WOD
1000m Row FOR THE BOARD!!!!
rest then
10 min AMRAP of
10 Pushups (HR)
15 Airsquats (Full Depth to Full Extension)
20 KB Sidetaps 53/35
ONLY FULL ROUNDS COUNT!!!
CORE
50 Medball Situps 30/20
or
30 GHD Situps (See Joshua before attempting if you are not familiar)
Barbell
5×1 3 Position Squat Snatches…try to find a 1 rep max 3 position.
Strength
4×5 Knee Stop Snatch Grip Deadlift (use 50% 1 rm Deadlift)
WOD
5 ROUNDS
5-1 WALL CLIMBS
10 MAN O WAR 35/25
20 FLUTTER KICKS (2 COUNT)
200M RUN
CORE
25 Dough Rollers 135/95
25 Floor Wipers (2ct)
So it is ON! Yoga is coming to The Grit. This Saturday after the 8:30am Class we will have Patricia Ploeger coming to the Box. Bring a towel, Bring a Friend. FREE to Fulltime Members and only $10 for Guests. Thsi is a great opportunity for us to get more Balanced, Flexible, and Laugh at each other as we try to get into that Pretzel Thing!!!
Strength
4×3 of The Bear Complex
Clean, Front Squat, Push Press, Back Squat, Back Rack Push Press..MUST LOCK OUT THE BACK PUSH PRESS!
WOD
Using your Max Weight from The Bear:
EMOM(every minute on the minute)
2 Deadlifts
1 Hang Clean
20 Double Unders/50 Singles
—Add 1 Hang Clean EVERY round.
—Only count the COMPLETED rounds.
X-GRIT
100m Row
10 Goblet Squats 70/53
10 Ground to Overhead 135/95
Happy 4th!
As a team of 3 complete for time.
100 Deadlifts 95/65
200m Run with Barbell and 2 400# Tire Flips
75 Front Squats
200 m Run with 2 Tire Flips
50 Push Press
200m Run with 2 Tire Flips
100 Burpees
200m Prowler 200/150
RULES—Once the Deadlifts start the barbell CANNOT REST on the GROUND until AFTER the Burpees are completed. Run with the barbell, pass off the barbell to each member for reps, NEVER SET THE BARBELL DOWN.
Once the Burpees are completed set the barbell down and with 2 pulling and 1 pushing move the Prowler down to the 100m and Back…TIME
