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THE PALM BEACH WOD

THE "PALM BEACH" WOD 

  

 

Designed by @julespavey

Medium intensity upper body metcon workout

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Two exercises for 2 mins, alternating each exercise after 10 reps. After the 2 mins either sprint or 1 minute dynamic exercise. 30 secs rest between each round. Get sandy! 👊

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🔔Circuit 1 

1 - Push ups

2 - Bent over rows w/ BEACHBELL

60m sprint

🔔Circuit 2

1 - Kneeling shoulder press w/ BEACHBELL 

2 - Russian twists w/ BEACHBELL

60m sprint

🔔Circuit 3

1 - Bicep curl w/ BEACHBELL 

2 - Overhead tricep extension w/ BEACHBELL

Alternate jumping lunges 

🔔Circuit 4

1 -  Goblet squat w/ BEACHBELL 

2 - V-sit toe touches

Mountain climbers

🔔Circuit 5

1 -  Super man push ups

2 - Good mornings

60m sprint

🔔Circuit 6

1 - BEACHBELL swings (one arm)

2 - Standing oblique twists

Ab sprinters 

🔔Circuit 7

1 - Reverse lunges w/ BEACHBELL 

2 - Hollow hold (15 secs)

60m sprint

🔔Circuit 8

1 -  BEACHBELL clean and press 

2 - Standing jumps (5 out 5 back)

Crunches

🔔Circuit 9

1 - Burpees

2 - Spidermans 

60m sprint

GET SANDY

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