The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “Claudia”
5 Rounds of
20 Kettle Bell Swings 53/35 (Bottoms UP American)
400m Run
***If you want to go for the Board…GO ALL OUT-Perfect Reps***
**If you want to Pace…Do perfect reps and stay smooth.**
Strength (Post WOD)
Front Squat (Must be Cleaned from floor)
3-3-3-3-3
BURNER WOD “Robitz”
5 Rounds of
20 Abmat Situps (Staight Leg Toe Touch)
15 KB Swings 53/44/35 (American)
10 Goblet Squats
200m Run w/ Tire flip In and Out 400/150
X-Grit
3 POOD/2 POOD Russian
600# Tire
STRENGTH
3 x ME Strict Press at 1/2 Body Weight
Burner WOD
5 Rounds of
5 Burpee to Plate touch 45/35/25
10 Plate side Taps (2ct)
15 Floor Presses
20 Overhead Walking Lunges
Strength WOD
5 Rounds of
5 Back Squats (From the Floor-Heavy Bear Complex Weight)
10 OWL
5 HSPU
10 Pushups (HR-Toes on Plate)
10 OWL
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.
