BeachFit Week of WODs 9.9.19
Min 1: 45 sec. of Devil Press
Min 2: 45 sec. of Sit ups
Min 3: 45 sec. of Bike Erg
Min 4: Rest
Today is a challenging interval workout to start the week. Your goal is to perform each movement for max reps. Your score for today is total combined reps for all sets.
Every 4:00 for 24:00 complete:
15/10 cal Ski Erg (Adv: 20/15)
25 Walking Lunges
70 meter Farmer’s Carry (Adv: 62+/44+)
Today is a tough interval workout that will challenge your muscle endurance! Pick a set of calories on the Ski Erg that you can complete around 50-60 seconds at a tough effort and make the carries heavy! Your score for today is heaviest KB carried in the workout.
9 Australian Ring Row (20X1)
11 Bar Facing Burpees
21/15 cal Row
Today we prepare to give it our all in remembrance of those who lost their lives on 9/11/01. Your score for today is rounds + reps.
On a 12 minute clock, build to your heaviest:
14 Alternating DB Z Press
7 KB Goblet Reverse Lunge / leg (Adv: Plate Deficit)
DB Power Cleans
Jumping Pull ups
*After each round:
200 meter Run (Adv: 250 meters)
Time cap: 9 min
We are continuing to work on our Alternating Z press today, while coupling it with a tough single leg movement. Part B is another short and fast workout, choose a weight that you can complete the Power Cleans in no more than 2 sets for the 21 round and keep pushing! Your score today is your heaviest DB used in part A and your time for part B.
30 Plate Jumps
30 sec. of Band Lateral Deadbugs / side
15/10 cal Bike Erg
10 Double DB Romanian Deadlift (20X1)
100 meter Dball Carry (50m/shoulder)
Take your time today, we are looking to get some quality work on imbalances as well as some moderate intensity aerobic training. Try to keep everything sustainable and at a recovery pace. There is no score today.
7 DB Thrusters (Adv: 10 Reps)
7 Ring Push ups (Adv: 10 reps)
100 meter Run
Today is a Beachfit version for the CrossFit Hero Wod “Coe”. Be smart about your pace at the beginning so that you can still push yourself in the later rounds. The ideal weight for the DBs is Male: 30+/ Female: 20+
“Walk The Plank”
Min 1: 40 sec. of Ski Erg
Min 2: 40 sec. of Box Jumps
Min 3: 40 sec. of Plank
Min 4: 40 sec. of MB Rotational Throws
Today is a longer aerobic interval workout to close out the week. Push hard on the Ski Erg and try to keep a nice working pace on the rest of the movements. Your score today is your total Ski Erg calories across the 6 rounds.
2019 09 08