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Our Blog

BeachFit Week of WODs 1.30.17

By cfpalmbeach | In Blog Posts | on January 28, 2017

Monday 1.30.17
Pyramid Style
Ex:
2
4,2
6,4,2
A. FOR TIME
2 Hundred and fifty meter RUN
4 Burpee Box jump or step up
6 Strict hanging knees to elbow
8 OH Plate sit ups
10 KBS
12 Cal row
14 DB Walking lunges (db/hand)
TIME CAP: 26 minutes
+
Stretch

————————————————–

Tuesday 1.31.17
4 rounds
1:00 work / :20 rest
1. Jump rope
2. “12 Volts”
3. Bike Cals
4. Side Plank (Switch at :30 mark)
5. Half Kneeling press (Switch every 5 reps)
+
Stretch

————————————————–

Wednesday 2.1.17
2 sets of :
A. AMRAP 5
150 meter Row
12 Air squats
9 Jumping Pull ups
–Rest 1:00
B. AMRAP 5
12 KB Deadlifts
9 Ball slams
6 Push ups
–Rest 1:00
+
Core wod

————————————————–

Thursday 2.2.17
A. AMRAP 27
100 meter Dball carry
2/1 Rope lowers
12 Arnold Press
12 SA Db row / arm
60 Flutter kicks / leg
60 ‘ Bearcrawl
+
Rom Wod

————————————————–

Friday 2.3.17
A. EMOM 21
Min1- Run 200/150 meters
Min2- 45 seconds of SA RKBS (Switch hands every 5 reps)
Min3- 45 seconds of DB Front squat
+
Core wod

————————————————–

Saturday 2.4.17
A. AMRAP 23
Teams of two (2)
Buy IN: 50 Burpees (25/per partner)
*50 Box jump overs / step ups
400 meter RUN (together)
*50 AB rocker’s / side
*500 meter ROW – Max 2:00
*50 Jumping Pull ups
*Partition between partners

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