The One and ONLY Island Box!
The One and ONLY Island Box!
5 rds for time of
20 Medball Abmats 30/20/14
10 Plank Medball Crossovers
10 Medball Pushups/ Diamond Pushups
20 Medball press Scissor kicks (2ct)
Skill
5 Evos of The Bear Cmplex 95/65
WOD
50-40-30-20-10 Double Unders
1 DHP Complex:
3 Deadlifts
2 Hang Cleans
1 Push Press
2 Hang Cleans
3 Deadlifts
Weights
155/110—135/95—115/80—95/65—75/55
***Once you pick up the bar for the DHP you cannot set it down or rest on the Ground***
Do 50 DU then 1 DHP, 40 DU then 1 DHP….End with DHP.
If you Drop the bar it is 5 Burpee penalty.
Post WOD
1 Rep Max DHP Complex
10 min AMRAP
1 Goblet Squat
1 KB Sidetap (2ct) 53/44/35/26
1 KB Floor press
10 Flutterkicks (2ct) Kb Pressed overhead
then 2-2-2-10, 3-3-3-10, 4-4-4-10 and so on as high as possible in 10 minutes.
Get Some WOD
500 m ROW FOR TIME!!!
X-Grit
Deadlifts 5×3 … Get up to 80% of 3 RM
1000m Row
40 Walking Lunges
800m Run
500m Row
30 Walking Lunges
400m Run
250m Row
20 Walking lunges
200m Run
Core/RuckWOD
50 Flutterkicks (2ct)
50 Leg Scissors (2ct-Legs crossing sideways)
50 Abmats
25 Pushups (Hr)
400 m Farmer Carry 30/25/20
50 KB Swings 53/35
25 Plank DB Rows (2ct)
200 m Farmers Carry
50 Abmat
RuckWOD
50 Lunge Steps (Out and Back) 30/25/20 DB
Causeway Ruck
7 miles with Weighted Rucks…35-50#
1:58
Nat
Buddy
Bryan
Lane
Abbate
1 mile Run
21 C n J 155#
800m
21 C n J 155#
1 mile
Mike K…….34:40
Clovis…..10 miles and 150 Burpee Pullups
6 miles
30 Burpee Pullups
1 mile
30 BP
1 mile
30 BP
1 mile
30 BP
1 mile
30 BP
Shaun
Hal
5-4-3-2-1 Strict Press
10 Push Press
15 Deadlifts
20 Abmats Situps
95/65….75/55….65/35
Bar Stretch Child’s Pose
RUCK WOD
Tire Flips
January 10, 2013 Wall Balls and Play Time!
Strength
5 x 5 Backsquats 135/95/65
…and go up.
WOD 30-20-10
Wall Balls 20/14
Double Under Hops…GET TALL!
1 min Bottom Hold
1 min Plank Hold (Front hold hands or elbows)
Flutterkicks (4 ct)…YES 4 COUNT and BIG!!!
CORE
30 Snow Angels
Ruck WOD
30 Up and overs 135/95 Barbell. Only count right side.
5 Rounds
20 KB Swings 53/35
400m Run
CORE
25 Hollow Rock to SuperMan
RUCK WOD
25 Weighted Push Ups 35/25/15
50 Floor Presses 35/25/15
It can be Squat Clean or Power Clean
Get warmed up with pretty heavy weight (about 10-15 lifts) Then go REALLY Heavy for about 7 lifts.
CORE
100 Plate Spins
RUCK WOD
50 KB Shoulder Shrugs 70/53/35
Warm-up WOD
5 mins of Burpees…How many can you do?
Chest to Deck…Toes to 25# Plate touch.
You will have a counter so you don’t have to think!!
WOD
10 min Amrap
5 Snatch 75/55/35
10 Overhead Squats
15 Double Unders/ 45 Singles
CORE
25 Dragon Flags
RUCK WOD
800m Run…Heaviest weight vest you can Handle. 45-20#
