The One and ONLY Island Box!
4 Rounds:
10 Front to Side Raises
12 DBL DB Curls
20 Alt DB Bent Over Rows
1′ Ring Plank Hold
Helen
4 Rounds for Time:
400m Run
21 KB Swings
12 Pull Ups
Warm Up WOD – 4 Rounds:
10 Goblet Squats
5 Push Ups
Front or Back Squats
8 Rounds x 3 Reps
Work Up to Heavy 3
For Time & For the Board
1000m Row or Ski
Quick Warm Up WOD – 4 Rounds
10 Ring Rows
20 Walking Lunges 35/25
25′ AMRAP
500/450m Row or Ski OR 400m Run
50 Abmat Situps
500/450m Row or Ski OR 400m Run
30 1 Arm DB Push Press 50/35
Clean & Jerks
Warm Up to Heaviest WOD Weight
10′ to Work:
10 Clean & Jerks at Weight 1
Rest 1′
10 Clean & Jerks at Weight 2
Rest 1′
10 Clean & Jerks at Weight 3
Rest 1′
Max Clean & Jerks with Remainder of Time
*Weight Chart Posted at Gym.
NFT
10-1
Heavy Close Grip Bench Press
20 Abmat Situps
5 Goblet Squats
Strict Press
5 Sets X 5 Reps
Work to Heavy 5, Then Keep That Weight for
3 Sets x 3 Reps
20′ AMRAP
20 DB Snatches 50/35
15/12 Cal Row or Ski
10 DB Box Step Overs 24/20
Back Squats
Warm Up to 50% of 1RM
For Time:
10 Back Squats
400m Run
20 Back Squats
800m Run
20 Back Squats
400m Run
10 Back Squats
Power Cleans
Establish a Heavy, Touch & Go 3 Rep Max
16′ AMRAP
750/600m Row or Ski
5 Rounds of:
10 DL (using power clean #)
30 DU
500/450m Row or Ski
Then, Accumulate Max Rounds of DL/DU with Remaining Time
7 Rounds
3 Push Press + 3 Front Squats
Start Light, Work to Heavy
14′ AMRAP
2 – 4 – 6 – 8 -10 – 12 – 14…..
DB Thruster Left
Burpees
DB Thruster Right
:20 Plank Hold
10′ to Find Heavy
3 Hang Cleans
25′ AMRAP – Team of 2
50 Wallballs
50 Hang DB Snatch
50 Calories Row or Ski