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BeachFit Week of WODs 12.12.16

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Monday 12.12.16
A. AMRAP 8
Row 30 seconds at 95% effort
12 Box jump/ step overs 
–Rest 1:30
B. AMRAP 8
Reps increase: 2,4,6,8,10
DB reverse lunges (DB’S at side)
Burpees to target 
–Rest 1:30
C. AMRAP 8
12 Wall balls 
12 Ab rockers / side
———-———-———-———-———-
Tuesday 12.13.16
5 rounds 
1:00 work / :20 rest
1. Run 250/200 meters 
2. Heavy DBall carry 
3. SA KBS (Alt. Every 10 reps)
4. Side Plank (30 seconds / side)
———-———-———-———-———-
Wednesday 12.14.16
4 sets of:
AMRAP 4
60 Jump rope (30 DU)
10 Push ups 
10 Ring Rows 
10 Ball slams 
–1:00 rest between sets–
+
Core WOD
———-———-———-———-———-
 
Thursday 12.15.16
PARTNER workout 
Teams of two:
For Time 
*1000/800 meter RUN (together)
1000/800 meter ROW
100 Butterfly Sit ups 
400 meter Sled push 
*The run will be done together as a buy in. All other movements can be broken up between partners. 
Time cap: 18 minutes 
+
Rom Wod 
———-———-———-———-———-
Friday 12.16.16
AMRAP 20
100 meter MB Run 
9 Jumping pull ups 
12 Mountain Climbers (6/side)
15 Goblet squats 
———-———-———-———-———-
Saturday 12.17.16
Partner AMRAP 22
Teams of two:
60 RKBS
50 Ball Slams 
40 Calorie Bike 
30 Box jump overs 
20 Devil’s Press