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BeachFit Week of WODs 11.13.17

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Monday 11.13.17
“The Le Roux Ladder”
AMRAP 6,5,4,3,2,1
3 Australian Ring Rows (Adv: Rope pulls)
6 No push up Burpees
12 Air squats
–Rest 60/50/40/30/20 seconds between AMRAPs–

Tuesday 11.14.17
“Hakuna Tabata”
7 sets of:
TABATA (:20 on / :10 off)
1. Jumping jacks
2. Lunges
3. Sit ups
4. RKBS
5. Hollow/Tuck hold
— Rest 30 seconds between sets–

Wednesday 11.15.17
“Children of the Core”
A. AMRAP 10
200 meter RUN
30′ of Broadjumps
10 Double DBDL
–Rest 2:00
B. AMRAP 10
200/150 meter ROW
30 seconds of FLR on rings
10 MB Leg Lift

Thursday 11.16.17
“Red Light + Green Light”
4 sets of:
AMRAP 5
11/9 cal BIKE @ Push pace (Max of :45 on. Bike)
9 SA DB Push press / arm (2 sec. in locked out position)
7 Weighted step ups / leg (slow eccentric)
5 Plank Body saws on sliders (slow)
–Rest :45 between sets–

Friday 11.17.17
“Bert and Ernie”
In teams of two :
AMRAP 18
90 Wall balls
60 Jumping Pull ups
30 Burpees

 One person working at a time. As one partner is working on reps, the other partner is running 100 meters.

Saturday 11.18.17
Come out and cheer on your fellow CFPB’ers in the BETTER HALF BATTLE!!

Sunday 11.19.17
Sunday Safari”
 AMRAP 20
1 trip through Agility ladder
30′ Side Shuffle (both directions)
20 MB Russian Twists
10 Ball slams
10 Alt. Hanging knee raises
30 seconds of wall sit
1 Backwards run back to Start