The One and ONLY Island Box!
The One and ONLY Island Box!
Skill Weighted situps
WOD 10-9-8-7-6-5-4-3-2-1
Pick a Plate 45/35/25/15
Pushups (Toes on Plate)
Sidetaps (2 ct)
Abmat (Plate touches heels)
Squats (Plate on Back)
Up n Over (Full Lockout, nly count chest touch)
CASH OUT
400m Sprint
Skill
8 EVOS Bear Comples
WOD
20 Min Amrap
5 Deadlift @ 125% BW (X-Grit)
100%/75%
5 Lunge Circles around Bar!
10 Mountain Climbers (2ct on Bar)
Happy Birthday, Mandy and Jeanmarie!!
WOD:
800m Run
10 Kickups
15 Push Press 95/65
20 Hollowrocks
600m Run
10 Kickups
15 Push Press
20 Hollowrocks
400m Run
10 Kickups
15 Pushpress
20 Hollowrocks
200m Run
10 Kickups
15 Pushpress
20 Hollowrocks
Post WOD:
Max Pullups in 2 Minutes
WOD I “Annie”
50-40-30-20-12
Double unders
Abmats (can be anchored)
OR/AND
WOD II 10 Rounds
5 Pushups
10 Air Squats
15 Abmats
CORE
25 Flutterkicks 2ct BIG
25 Scissorkicks 2ct BIG
Strength
5×5 Sumo Deadlift High pull
75/55 and go up each round
Set-up strong and explode with hips
WOD
1000m Row Buy-in
50 Back Squats at 50% Bodyweight
50 Floor Presses
**Everytime Bar rests on floor…5 Burpees**
Happy Brithday Taylor Logue
“Sweet 16″
4-8-12-16
Dough Rollers 135/95
Cleans
Push Press
200m Run
20 Minute AMRAP – Partner or Individual
25 MedBall Abmat Sit Ups
20 MedBall Side Tap Partner Passes
15 Burpee to Plate
200m Run – Take Your Partner, Your Ball and Your Plate
WOD 10 min Amrap
10 Airsquats
10 Mountain Climbers (2ct)
10 Flutterkicks (BIG 2ct)
200m Run
Strength 5×5 Back Squats
100/75% Bodyweight and Up
WOD 5 Rounds of
10 Thrusters 95/65
20 Straight Leg Toe Touch Abmats
30 Bar Hops
Strength(X-Grit)
10 Cleans as Close to Bodyweight as possible!
WOD 25 min AMLAP
500m Row
50 Doubleunders/150 Singles
5 Laps of 50m Farmer Carry
If you drop the KB during the 5 laps do 5 Burpees Per Drop at the end of your 5 laps.
