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Our Blog

BeachFit Week of WODs 2.13.17

By cfpalmbeach | In Blog Posts | on February 11, 2017

Monday 2.13.17
A. 5 sets of:
3 rounds
AMRAP 3
4 Ring rows (Adv: Pull ups)
8 Push ups
12 Air Squats
*With remaining time:
Accumulate Max time in Hollow Hold (Sc:Plank hold)
–Rest 1:00 between sets–

————————————————–

Tuesday 2.14.17
A. Parter AMRAP 24
Buy In: 400 meter MB run (together)
200 Jump rope singles
60 Alternating Toe touches
60 Ball slams
200 meter Sled Push(empty)

————————————————–

Wednesday 2.15.17
A. 5 Rounds
1:00 on / :20 off
1. Run 250/150 meters
2. Box Jump / Step ups
3. DB Burpees
4. Side plank (:30/side)
+
Core wod

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Thursday 2.16.17
A. EMOM 10
Min 1- 40 seconds of Rower pikes
Min 2- 40 seconds of DB front squats
–Rest 1:30
B. EMOM 10
Min 1- 40 seconds of Farmer’s carry
Min 2- 40 seconds of BIKE sprints
+
AP Stretch

————————————————–

Friday 2.17.17
A. AMRAP 20
2:00 Row for max meters
Immediately into…
24 Walking lunges
24 SA DB Push press (12/arm)
24 Sit ups (Sc: 14 reps)

————————————————–

Saturday 2.18.17
BEACH WOD
Location: MARCINSKI Park
Time: 9:30 AM workout
*BBQ to follow!!!

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