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BeachFit Week of WODs 12.3.18

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Monday 12.3.18

“MUGS”

Every 3:00 for 21:00

200 meter Run (Adv: 250m)

12-15 Wall Balls 

30 sec. of Heavy Dball Hold

Tuesday 12.4.18

“Tin-Man”

A. On 10:00 clock build to your heaviest:

5-7 DB Bench Press (20X1) 

*After each set complete:

250 meter Bike Erg (Increase pace each set)

-Rest 2:00–

B. AMRAP 10

15-12-9-6-3

Burpees 

Strict Knees to Chest (Adv: Knees to Elbow)

Wednesday 12.5.18

“Plains,Trains, and Automobiles” (Compare: 10.2.18)

A. MB Clean Skill Work

B. For Time 

1500 meter Bike Erg (Adv: 2000 meters)

25 MB Front Squats  (Adv: 20 MB Cleans)

750 meter Row (Adv: 1000 meters)

25 MB Front Squats 

600 meter Run (Adv: 800 meters)

25 MB Front Squats

Time cap: 20 min

Target Time: 17 min

Thursday 12.6.18

“Pearl Harbor”

For Time 

10 Burpee Box Jump 

20 Dball Cleans 

30/22 cal Bike Erg 

40 Plate Ground to OH

30/22 cal Bike Erg 

20 Dball Cleans 

10 Burpee Box Jump

Target Time: 13 min 

Time cap: 15 min

Friday 12.7.18

“Barnstormer”

A. Every 3:00 for 9:00 complete:

250/200 meter Ski Erg (Adv: 300/250)

20-24 DB Push Press

-Rest 1:30-

B. Every 3:00 for 9:00 complete:

1:00 of Jump Rope Singles (Adv: DU)

24-30 Alt. Reverse Lunges (Adv: Add MB 20/14)

Saturday 12.8.18

“The Rundown”

AMRAP 21 – In teams of 2

30 Mountain Climbers (2=1)

40 Ball slams 

50 Sit ups 

100 meter sled push 

250 Jump rope singles (Adv: 125 DU)

*One teammate must be running 100 meters at all times.

Sunday 12.9.18

“Justice League” (Compare: 8.5.18)

For Time – Teams of 2

3 Rounds 

200 meter Farmer’s Carry 

40/30 cal Assault Bike 

40/30 cal Ski Erg

40/30 cal Row 

Time cap: 28 min