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Monday 11.13.17 Workout of the Day

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


CrossFit WOD:

Strength/Skill Work:

3 Rounds of:
20 Alternating DB Floor Press (10/Arm) – Build in Weight
-Rest 20 Seconds-
20 Single Arm Ring Row (10/Arm)
-Rest 1-2 Minutes-

“Would You Rather?”
3 Rounds for Max Reps:
1 Min Assault Bike
1 Min Ring Dips S(Box Dips)
1 Min Rope Climbs
*1 Min Rest Between Movements

WOD Tips:
-Today’s workout is focused primarily on working and strengthening the upper body through various pushing and pulling movements. The strength work today will
challenge your stability with 2 single arm movements. With the floor press, the DBs will start locked out and stay locked out as you alternate pressing with the
opposite arm. This added challenge coupled with the high reps will make this movement very tough. Start on the lighter side and build each set if possible. For the
single arm ring rows, quality is the name of the game. This movement requires a lot of stability in the shoulders and through the entire core. The goal here is to keep
the same positioning with your body that you would have if you were doing a normal ring row, meaning your body stays square to the rings throughout the entire
movement. Compared to the standard ring row, this is significantly more difficult, so be ready to walk your body up at an angle to perform this movement correctly.
-“Would you rather” is a continuation of the upper body theme from the strength work. It is only 9 minutes of work, so we want you to go hard during each working
interval, especially on the bike. For the ring dips and rope climbs, aim to move as efficiently as possible so you can sustain your reps across all 3 rounds. Its okay to
see a little drop off in reps from round to round, but each round should be close to the previous round.


BeachFit WOD:

“The Le Roux Ladder”
A. 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–