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Our Blog

BeachFit Week of WODs 1.16.17

By cfpalmbeach | In WODs | on January 14, 2017

Monday 1.16.17
A. AMRAP 20
250 Meter Run
5 DB Burpees
10 Ab Rocker’s / side
15 RKBS
+
Stretch

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Tuesday 1.17.17
A. EMOM 10
Min1- 40 seconds of Wall Balls
Min2- 40 seconds of Jumping Pull ups
–Rest 1:30
B. EMOM 10
Min1- 40 seconds of BIKE cals
Min2- 40 seconds of Farmer’s Carry
+
Core wod

————————————————–

Wednesday 1.18.17
Teams of two
4 rounds of:
1:30 Work / :15 Transition
1. Sit ups
2. Goblet reverse lunges
3. Row for cals
4. Box Jump overs / step overs
*Partners can partition work in any way for max reps at each station.

————————————————–

Thursday 1.19.17
A. AMRAP 24
80′ Sled push
40 seconds Side plank / side
20 Alternating MB side tosses
20 seconds of Battle Ropes (Scissor sweep)
10 Lying Hamstring curls
+
Rom Wod

————————————————–

Friday 1.20.17
A. FOR TIME
800 Meter Run (Sc: 600 meters)
Time cap – 4:00
— Rest as needed–
B. AMRAP 15
60 Jump rope
12 Ring rows
12 Ball Slams
2 Turkish Get ups (1/arm)
+
Core wod

————————————————–

Saturday 1.21.17
A. Teams of TWO
“Deck of Cards”
22 Min AMCAP:
Spades: Russian Kettlebell Swings
Clubs: Walking Lunges
Hearts: Broad jumps
Diamonds: Ring Push Ups
Jokers: 6 Tire Flips/Team

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