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Our Blog

BeachFit Week of WODs 11.21.16

By cfpalmbeach | In Blog Posts | on November 19, 2016

Monday 11.21.16
AMRAP 8
12 Box jumps
8 Push ups

-rest 90 seconds-

AMRAP 8
12 Wall Ball Shots
8 Ring rows

-rest 90 seconds-

AMRAP 8
12 Walking Lunges
8 DB Push Press

———-———-———-———-———-

Tuesday 11.22.16
EMOM 24
Min 1: Double KB Fr Rack Walk x 40 seconds
Min 2: DB Bench Press x 40 seconds
Min 3: Palm Up Barbell bent over row x 40 seconds
Min 4: Side Plank x 40 seconds (20 sec/side)

———-———-———-———-———-

Wednesday 11.23.16
AMRAP 18
4 Burpees
8 Russian KBS
36 Jump rope Singles

———-———-———-———-———-

Thursday 11.24.16
2 Sets: rest 2 minutes
Run 800m [5 min time cap]
-rest 2 minutes-
Run 400m [3]
-rest 1 minute-
Run 200m [90]
-rest 30 seconds-
Run 100m [1]
+
CORE WOD 15 min

———-———-———-———-———-

Friday 11.25.16
AMRAP 10
15 KB SDLHP
12 Step ups (6/leg)
9 Sit ups

-rest 2 minutes-

AMRAP 10
8/6 Cal Row*
2 Wall Climbs
*increase row by 2 cals

———-———-———-———-———-

Saturday 11.26.16
Teams of 2
For time
100 Ball Slams
200m Farmer carry (100m/person)
50 V-Ups
200m Sprint (each)
100 Ball Squats
200m Sled Push (100m/person)
50 Burpees
*for 200m movements- partner 1 must complete their movement while partner 2 stays at starting point

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