The One and ONLY Island Box!
The One and ONLY Island Box!
Skill
Make up Front Squats if you missed them wed.
WOD
5-10-15-20
WallBalls 20/14 10’/8′
KB Swings Russian 70/53/44/35 (Pick One)
Goblet Squats
KB Deadlifts
30 Seconds of Plank
***Don’t worry, Anne’s Birthday WOD is coming…and it will be BRUTAL***
Skill Squat Seires Week 2 Day 2
5×3 @ 75% or 130/90
WOD
5 Rounds of
5 Burpee to Plate touch 45/35
10 Jumping Lunges (X-Grit Plate OH)
15 Flutterkicks (4ct Plate Pressed)
20 Floor Presses
5 Box Jumps 36/24
Skill
10 each of Snatch, Clean, Push Press @ 75/55
WOD “The Equalizer”
1 Mile Run or (800×2)
20 Ground to Overhead @ 95/65
15 GTO @ 115/80
10 GTO @ 135/95
5 GTO @ 155/110
Ground to Overhead is ANY movement you need to do to get the Bar from the Ground to COMPLETELY Overhead with Control at the TOP.
***If you can no longer go up the LADDER, finish out your 50 reps at the last weight.***
Scale will be:
800m run then 50 GTO 95/65
Results
Gritter 1 mi WOD
Jacob RX 9:52 19:29
Clayton RX 10:06 19:24
Kat RX 7:48 18:40
Carole RX 10:02 26:00
Taylor RX 8:41 26:15
Kayla RX 8:32 16:53
Alix RX 10:18 25:19
Cole RX 7:28 14:50
Shawn RX 7:13 15:56
Jeff RX 11:20 26:14
Jade RX 7:22 18:50
Marcos RX 8:42 21:52
Jake RX 7:22 20:59
Chuck RX 13:49 27:40
Clay RX row 27:19
Robin RX 9:36 23:36
Charlie RX 6:37 12:30
Todd RX 7:23 12:42
Mike K RX 7:30 12:54
Craig RX 8:42 22:10
Steve RX 7:05 27:47
Hal RX 6:51 16:15
Richard RX 10:32 41:00
Joe F RX 7:07 23:21
George RX 7:34 21:20
Cliff RX 8:33 26:55
Kelly OH RX 8:49 21:30
Anne RX 9:20 28:44
Tripp RX 9:42 25:11
Hannah 65 9:56 21:31
Nicole 80 10:34 20:01
Jessica K 80 8:53 23:40
Katie 65 8:45 20:25
Lane 115 8:50 24:23
Cooper 135 7:45 19:17
Shelby 80 10:04 30:01
Emory 50 10:52 22:05
Sarah D 50 7:21 15:46
Sarah 95 7:31 21:09
Rachel 80 7:34 18:01
Chase 135 8:30 41:00
Jess 90 30:00
Bryan GRX 7:46 20:34
Phil Row/75 9:21 21:30
Robbie 95 11:30 25:00
Skill Week 2 Day 1 Squat Series
4×4 Front Squats @ 65%
or 120/80
WOD “K-REV”
Buy In 5 Wall Climbs
10 Double Unders/2x Singles
2 Burpees
10 second Plank (any)
20 DU
4 Burpees
20 second Plank
30, 6, 30
40, 8, 40
50, 10, 50
60, 12, 60
Cash Out 34 Pullups
It is gonna be a NASTY day at GRIT
TEAM WOD….as a Team of 2 to 3 complete in order as Many Girls as Possible in 20 minutes:
ONLY one partner works/runs at a time!
“FRAN”
21-15-9
Thrusters 95/65
Pullups
“Helen”
3 rounds
400m Run
21 KB Swings
12 Pullups
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
“Diane”
21-15-9
Dealdifts 225/135
Hand Stand Pushups (1 abmat)
“Grace”
30 Clean and Jerks 135/95
OK…so we have finished up the first of 3 weeks of the Squat Series. Your weekend homework is to go over your numbers and be ready for next week.
Make up a sheet or put it in your phone as a Note.
WEEK 1
4×5 @ 60% 1 RM
5×4 @ 70%
6×3 @ 80%
WEEK 2
4×4 @ 65%
5×3 @ 75%
6×2 @ 85%
WEEK 3
4×3 @ 70%
5×2 @ 80%
6×1 @ 90%
Skill Squat Series Week 1 Day 3
6×3 80% of 1 rep Max
or 135/85
WOD “Jacobs Ladder”
10 min Amrap of
5 Deadlift
5 Hang Cleans
5 Front Squats
5 Push Press
Start at 20#/15# DB and go up the ladder until failure of completing 75#
Core Work
50 DB Side Bends each side (Use the DB weight you FAILED on)
Skill Squat Series Day 2
5 x 4 Front Squat
70% 1RM or 125/75
or ADD 10% of What you used Monday.
WOD (Not as much for SPEED, But Smooth CONSTANT work and Perfect Reps)
30-20-10
Calorie Row
Wall Balls 20/14 to 10/8
If the Rowers are full…WALKING LUNGES in a circle around the Rowers!
CORE
100 Flutter Kicks (BIG 4ct)
Skill
Do the Squat Series if you MISSED Monday
This KB work is going to be difficult. Go lighter than you would think.
If the Push Press causes too much wrist or shoulder go with DB.
WOD
10 Rounds 20min Cap
5 KB Push Press (Each Side) Guys 53/44 Girls 35/26
10 Abmat Situps
20 KB Side Taps
30 Seconds of Plank Hold (Any Style)
KB makes it HARD!!!
We are starting a 3 week Squat Series. This series is the Front Squat.
Squat Seires
4×5 @ 60% 1RM
SPEED
12 min AMRAP
20 DU/60 Singles
15 Airsquats
10 Pushups (HR)
5 Toes To Bar
STRENGTH
15 min EMOM
10 DU’s
1 Squat Clean
Pick a HEAVY weight and adjust each round .
You only get 1 successful lift per round
Score is TOTAL weight
Results Speed
Gritter Rounds
Hal RX 9+35
Tim RX 8
Elizabeth RX 5+12
Kara RX 6+3
Craig RX 5+39
Royer RX 6+35
K-Rev RX 4
Sarah RX 6+35
Tommy RX 5+31
Kristy RX 6+36
Nicole 6+83
Haley 8+65
Elise 5+85
Jane 6+60
Carole 6+16
Katie 6+85
White 6
Jeff 5
Marcos 7
Scott 8+35
Sandy 6+53
Carew 4
Bryce 6+17
Jessica 6+86
Rachel 7
Kathy M 7+13
Euell 4+35
Chuck 7
Nikkole 7
Joe F 8+40
Buddy 5+81
Steven G 6+87
Jacob 6
Bryan 7+87
Kelly OH 7+46
Hannah 6+50
Krista 5+87
Steve S 7+80
Amber 6+68
Dan 5
Jessica 4
Jason R 6+66
Cameron 6
Results Strength
Gritter Weight
Clayton 2775
Seth 1825
Jake 2625
Shawn 2455
Bryan 3075
Josh 4385
Amy 1875
Gus 3755
Mike K 3485
Anne 1425
Robin 1735
Todd 3835
Cole 2910
Charlie 2615
Shelby 1295
Miranda C 985
Tripp 2335
Nicole 1430
