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BeachFit Week of WODs 11.7.16

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Monday 11.7.16

AMRAP 12
3 Wall walks 
72 Single unders/24 DU
12 Ring Rows/6 Pull ups

-rest 2 minutes-

AMRAP 8
Buy-in: Run 800m
20 KBS
10 Burpees

– rest 2 minutes-

AMRAP 4
8 Hanging knee raises 
8 Side plank taps / side 

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Tuesday 11.8.16

**2 Sets**

AMRAP 3
12 Wall ball Shots
12 MB Sit ups 

-rest 1 minute-

AMRAP 3
M/E Calories ROW

-rest 1 minute-

AMRAP 3
12 DB push press
12 DB Step Ups

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Wednesday 11.9.16

Every 3 minute for 21 minutes (7 sets) complete the following:

Run 200 meters
10 Goblet Squats
10 Jumping Pull ups

*If you complete the round in under 2:00, you will add 2 reps to the following set. This will continue each set, until you exceed 2 minutes in any round. All following rounds will be at the rep count of your +2:00 round.

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Thursday 11.10.16

6 Rounds:
**rest 20 seconds between movements**

60 seconds Jump rope 
60 seconds Dead bugs
60 seconds Shuttle Sprints
60 seconds FLR on Rings

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Friday 11.11.16

Run 400m
10 Ring Push Ups
25 KB DL
Run 400m (Sc: 250m)
20 Ring Push Ups
25 KB DL
Run 400m (Sc: 250m)
30 Ring Push Ups
25 KB DL
Run 400m

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Saturday 11.12.16

**Teams of 2**

AMRAP 22
1000 meter ROW
80 DB Front Rack Walking Lunges 
60 Slam Balls 
40 Australian Ring Rows 
200 meter Sled Push