The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1
5 minutes of Tabata Row for calories. (10 intervals of 20 secs Row, 10 secs Rest)
***Score is total Calories***
WOD 2
5 minutes of Tabata Walking Lunges (Only 10 Lunge steps MAX per 20 sec Interval)
***Score is in Yards***
WOD 3
800m Run
***Yea its cold…get back to the box fast***
Barbell 50 Shoulder Pass Throughs 15# Bar/PVC
Then
20 Bottoms Up Kb Presses 35/26
WOD
10 Rounds of
10 Snow Angels
20 Bicycles (1ct)
30 Flutterkicks (1ct)
200m Run
X-Grit—-Strength
5-4-3-2-1 Hang Squat Clean 135/95….Then Get Heavier!
WOD “Cindy”
20 min Amrap of
5 Pullups
10 Pushups
15 Airsquats
CORE
100 Bicycles (2ct)
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
WOD
5 Rounds of
5 V-Situps
10 Walking Lunges
10 Toes to Bar
Strength Work
5 x 5 Deadlifts….135/95 then Get Heavy. This is touch and go!
Skill
5 Evo’s of The Bear 95/65
WOD
Triple 12′s with Kettlebells
20 min AMRAP of
12 Kb SDHP 70/53
12 Goblet Squats
12 KB Side Taps (2ct)
Warm-up
1000m Row for the board
WOD
Squat Clean EMOM
1 Rep Squat Clean add 1 rep each min.
185/105
155/95
135/85
115/75
95/65
WOD 21-15-9
Deadlifts 225/155
Bar over Burpees
Jumping Lunges
Cash Out– 500m Row
Post WOD Core
20 Dough Rollers
Pre-WOD
5 x 3 Hang Power Snatch 75/55/35 and up 10/5#
WOD
20 Snatch 135/115/95/85/75/65…Go as HEAVY as possible with “Touch and Go” for at least 3-5 reps
400m run
10 Snatch
200m run…Time!
Rest no more than 2 minutes then:
Bonus Cash out…Max unbroken Overhead Squats
WOD
25-20-15-10-5
Row (calories)
Walking Lunges
Flutterkicks (4 ct)
Post-WOD
Pistols
