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Our Blog

BeachFit Week of WODs 11.28.16

By cfpalmbeach | In Blog Posts, WODs | on November 26, 2016

Monday 11.28.16
AMRAP 20
2:00 Row for max meters
Immediately into…
24 Walking lunges (Sc: 14 reps)
24 SA DB Push press (12/arm)
24 Sit ups (Sc: 14 reps)
* Use this day to review rowing technique

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Tuesday 11.29.16
5 sets of:
Stations 1:00 on / :20 off
1. Run 250/200 meters
2. Farmers carry
3. Plank Hold
4. SA KBS ( switch every 8 reps )

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Wednesday 11.30.16
4 sets of:
AMRAP 4
10 Burpees
25 Air Squats
10 V ups
50 Jump rope Singles ( 25 DU )
-Rest 1:00 between sets-
+
Core WOD

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Thursday 12.1.16
AMRAP 22
100′ Sled Push
80 Flutter kicks ( 40 / side )
60′ Bearcrawl
40 Ab rockers ( 20/side )
20 seconds of a Bridge hold / crab hold
+
ROM WOD

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Friday 12.2.16
For Time
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
Time cap: 23 min cap

————————————————–

Saturday 12.3.16
Teams of two
4 rounds of:
1:30 Work / :15 Transition
1. Rope Slams
2. Wall balls
3. Bicycle crunches
4. Box Jump overs / step overs
*Partners can partition work in any way for max reps at each station.

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