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Our Blog

BeachFit Week of WODs 2.20.17

By cfpalmbeach | In Blog Posts, WODs | on February 18, 2017

Monday 2.20.17
A. 5 rounds
1:00 on / :20 off
1. Run 250/200 Meters
2. Bearcrawl
3. RKBS + KB Goblet squat (Switch movements every 7 reps)
4. AB Rocker’s (Switch sides every 7 reps)
+
Stretch

————————————————–

Tuesday 2.21.17
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)
+
Core wod

————————————————–

Wednesday 2.22.17
A. Warm up
“Rowling”

B. 4 sets of:
AMRAP 4
60 Jump rope singles (30DU)
40 Flutter kicks (2=1)
20 meter sled push
10 Ball slams
–Rest 1:00 seconds between sets–
*Start each round from where you leave off.
+
Stretch

————————————————–

Thursday 2.23.17
A. AMRAP 10
100 meter OH plate carry
12 KB side dips / side

–Rest 1:30

B. AMRAP 10
200 meter MB run
5 “12 Volts”
5 Push ups
+
Rom wod

————————————————–

Friday 2.24.17
A. EMOM 21
Min 1- 40 seconds of BIKE sprint
Min 2- 40 seconds of Wall Balls
Min 3- 40 seconds of SA Ring rows (Switch every 4 reps)
+
Core wod

————————————————–

Saturday 2.25.17
A. For time
1 Lap around both buildings
2 Hollow Snaps
3 Push ups
4 Ball slams
5 Box jump/step up
6 DB push press
7 Weighted Sit ups (25/15 min.)
8 Calories on rower
9 Knees to Chest
10 Renegade Rows
Time cap: 32 minutes

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