The One and ONLY Island Box!
The One and ONLY Island Box!
Barbell 10 reps of 3 Position Squat Snatch 50% 1RM
Strength 7×1 Thrusters Get Heavy!
X-GRIT 7×1 Thrusters…GET HEAVIER!
WOD
1 min EMOM
1 Deadlift
1 Hang Clean
1 Front Squat
RX-75% Bodyweight
SCALED-50% Bodyweight
Each min add 1 rep to each lift…ie: 2 DL, 2 HC, 2 FS…3, 3, 3..and so on until you can no longer finish the required reps in the allotted time frame. Score is the LAST completed round.
COOL DOWN 5 Quality attempts at max linked Double Unders
Strength 5×3 Sumo Deadlift 65% 1 rep Max Deadlift
X-GRIT Find 3 Rep Max Sumo Deadlift
WOD
500m Row for the Board
Rest
400m Run for the Board
Rest
10-9-8-7-6-5-4-3-2-1
Pushups
Toes through Rings
Jumping Lunges (2ct)
CORE
Tabata Plank 4 rounds
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!!!
