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Our Blog

BeachFit Week of WODs 1.9.17

By cfpalmbeach | In WODs | on January 7, 2017

Monday 1.9.17
A. EMOM 10
Min 1- 40 seconds of DB Thrusters
Min 2- 40 seconds of ROW for calories
–1:00 Rest–
B. EMOM 10
Min 1- 40 seconds of Lateral Plank walk
Min 2- 40 seconds of Jump rope
+
Core wod

————————————————–

Tuesday 1.10.17
For Time
5 rounds
400 meter RUN (Sc: 250m)
7 Burpees
14 SA KBS (7/arm)
21 Walking lunges
Time cap: 22 minutes
+
Stretch

————————————————–

Wednesday 1.11.17
A. AMRAP 22
20 seconds of Bridge / Crab hold
30 seconds of Flutter Kicks
40 seconds of Planks
50 meter Sled push
100 meter Farmer’s Carry
200 meter ROW
+
ROM wod
————————————————–

Thursday 1.12.17
A. 6 sets of:
AMRAP 3
6 Ball Slams
5 Broad jumps
4 Ring rows (3 seconds down)
3 “12 Volts”
2 Turkish Get ups (1/side)
–Rest 30 seconds between sets–
*Start each round where you leave off in previous round
+
Core wod
————————————————–

Friday 1.13.17
A. 5 rounds
1:00 on / :20 off
1. Run 250/200 meter
2. Bearcrawl
3. Wall balls
4. Hollow hold roll to Superman (:30/:30)

————————————————–

Saturday 1.14.17
A. AMRAP 24
*Teams of TWO or THREE
Buy IN: 800 meter RUN (together)
50 Burpees
50 Box jump overs / step ups
100 Sit ups
50 RKBS
50 Calories on BIKE
*Partition the reps between teammates

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