The One and ONLY Island Box!
The One and ONLY Island Box!
Strength WOD
5 Rounds
3 mins WORK 1 min REST
You have 3 mins to do
50 Double Unders/150 Singles
5 Deadlifts-1 Clean PICK YOUR WEIGHT…Heaviest Possible!!!!!
Then you have 1 min to READJUST your weight choice..UP or Down
Burner WOD
5 Rounds
200m Run
50 DU/150 Singles
10 Deadlifts 100%BW/75%/50%
20 OverBar Flutter Kicks
20 Overbar Plate touch Scissor Kicks
Results
Mike T (S-135) – 9
Nat (S-125) – 10
Cole (S-205) – 10
David (S-155) – 8
Todd (S-275) – 10
Chase (S-160) – 9 *25# PR Clean
Barrett (B-185) – 18:16
Haley (B-85) – 18:39
Seth (B185) – 22:12
Jason (B-135) – 225:52
Clayton (B-185) – 22:22
Chuck (B-185) – 25:20
Kyle (B-205) – 21:39
Mrs. Morrison (B-105) – 20:07
Anne (B-130) – 23:38
Royer (B-120) – 20:15
Lisa (B-80) – 21:15
Sandy (B-125) – 21:48
Tina (B-80) – 22:12
Bryce (B-125) – 22:16
Jen (B-85) – 22:20
Jeff (B-225) – 27:33
Lane (B-155) – 24:00
Joana (B-85) – 22:33
Sarah (B-105) – 19:30
Jake (B-185) – 19:08
SixOne (B-155) – 22:30
Carole (B-120) – 24:22
Taylor (B-130) – 19:24
Alexa (B-85) – 19:33
Sean (B-145) – 20:24
Hannah M (B-125) – 20:58
K-Rev (B-120) – 20:25
Emmy (B-100) – 20:24
Robitz (B-155) – 20:45
Jean M. (B-150) – 22:13
Branda (B-225) – 20:25
Bryan (B-145) – 15:45
Kelly O (B-145) – 19:12
Trip (B-135) – 22:33
Steve S (B-175) – 17:10
Mandy (B-105) – 19:34
Bre (B-105) – 17:06
Jackie (B-60) – 23:08
Couch (B-225) – 21:25
Buddy (B-235) – 21:25
Tim (B-135) – 13:59
Joe F. (B-185) – 17:05
Celeste (B-130) – 17:19
Miranda (B-125) – 19:34
Flexor (B-135) – 21:05
Craig (B-145) – 21:12
Jacob (B-225) – 18:52
Jill (B-100) – 18:52
Nancy (B-100) – 27:55
Rachel (B-100) – 22:53
Alix (B-160) – 23:40
Joe L (B-135) – 24:28
WOD 59…Congrats Laura E!
Buy In—59 Calorie Row
59 Kb Swings 53/44/35
59 Mountain Climbers (2ct)
59 Hollow Rocks
Birthday TREAT…1 Burpee EVERY Min
Post WOD Skill
Kipping Pullups
WOD 12 min AMRAP
10,20,30,40…and Up
Abmat Situps
10 Walking Lunges
10 Airsquats
10 Walking Lunges
ONLY to Abmats increase in numbers!
Strength
5 x 5 Back Squats
Must Take it from the GROUND Bear Complex Style!
WOD 30 MIN Time Cap–or–FINISH IT!!
BUY IN-39 Cal ROW
39 Thrusters (X-95/65) 75/55
390 m RUN…YES
39 Snatches
390 m Run
39 Wall Balls 20/14
390 m Run
39 Man Makers 35/25
390 m Run
39 Burpee Pullups
390 m Run
39 Overhead Squats
CASH OUT-39 Cal Row!!!!!!!!!!!
WOD
5 min Amrap of
5 Burpee to Plate touch 35/25
10 Plate Side Taps
20 Du’s/60 Singles
rest 2 min
5 min Amrap of
5 Goblet Squats 70/53
10 KB Swings Russian
20 Du’s/60 Singles
rest 2 min
Repeat 1st Amrap
Try and get same r MORE Rounds!
Strength/Skill
Hang Squat Snatches
5x4x3x1x1x1x1x1
Start light…Get HEAVY
Skill Max Body weight Overhead Squats in 10 minutes
WOD 5 Rounds of
10 Burpees to Plate Touch
10 Burpee Box Jumps 24/20
10 Burpee Pullups
**We are Gonna Get good at These**
WOD
1000m Row (Smooth)
100 Bicycles
20 Overhead Squats 75/55
500m Row (Steady)
50 Bicycyles
10 OHS
250m Row (GET IT!!!)
25 Bicycles
5 OHS
8pm Tonight OPEN 13.4 Announcement and Competition.
Skill Split Snatch (Go light and work on smooth first pull to solid split)
WOD 5 Rounds of
5,4,3,2,1 Wall Climbs (Chest to Wall)
10 Split Snatches 95/65 X-GRIT-115/75 (Alternate Legs each rep)
5 Shoulder Presses(STRICT if you can)
25 Flutterkicks (2ct)
Post Wod
Strict Pullups
start at lightest band, do max reps, move up to next band, end at Green
WOD 2 Min EMOM
2 Deadlift 100% Bodyweight/75%BW (X-Grit 125%BW)
2 Barbell Pushups
200m Run
Add 1 rep each round.
When you fail to complete the required reps and run, mark your completed rounds then:
switch to a 1 DL/1Pushup 200m run continuously til 15:00.
OPEN 13.3 … We will be doing the Open WOD Saturday @ 830am Class and Sunday around 3pm for those not able to do it otherwise.
12 Min Amrap of
150 Wallballs 20/14 @ 10/9′
90 Double Unders
30 Muscle Ups
WOD II
Squat Clean Thruster EMOM 40/30/20/10 Dumbells
1 rep every min going up 1 rep each min.
(X-Grit…Pick a Heavy Barbell)
