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BeachFit Week of WODs 2.27.17

By cfpalmbeach | In Blog Posts, WODs | on February 26, 2017
Monday 2.27.17
A. Every 1:30 for 7:30 complete:
DB Front squat X 6-8 reps in 5 sets. 
**You MUST build in weight every set. 

B. EMOM 15
Min 1- 40 seconds of ROW for cals 
Min 2- 40 seconds of Weighted Step Ups 
Min 3- 40 seconds of Banded Dead Bugs 
+
After Party
————————————————–

Tuesday 2.28.17
Warm up
Crossover symmetry 

5 Rounds 
1:00 on / :20 off
1. Wall climbs (Sc: Walkouts)
2. SA Bent over DB Rows (Switch arms every 6 reps)
3. Butterfly Sit ups 
4. Jump rope 
+
Stretch 
————————————————–

Wednesday 3.1.17
Every 3:00 for 21:00 complete the following:
200 meter RUN
12 Ball slams 
9 V ups (Sc: Alt. Toe touch)
**All athletes MUST rest with 30 seconds left in every round.
(Sc reps: 9/6)
+
Core wod 
————————————————–

Thursday 3.2.17
 AMRAP 27
250 meter ROW
100 meter Farmers carry 
40 seconds of Side plank / side 
30 seconds Battle rope
20 meter sled push 
10 Alt. Side MB tosses 
————————————————–

Friday 3.3.17
For Time 
800 Meter RUN ( Sc: 600 meters )
25 Jump squats 
15 Ring push ups 
3/2 Rope lowers 
800 Meter RUN ( Sc: 600 meters )
25 Jump squats 
15 Ring push ups 
3/2 Rope lowers 
400 Meter RUN ( Sc: 250 meters )
25 Jump squats 
15 Ring push ups 
3/2 Rope lowers 
400 Meter RUN ( Sc: 250 meters )
Time cap: 24 min 
————————————————–

Saturday 3.4.17
(Teams of 3)
FOR TIME: 
800 meter run (together)
75 KBS
75 Wall ball 
75 Sit ups 
50 Cal row 
50/40 HR push ups 
50 Walking lunges 
400 meter sled push (together)
Time Cap: 27 min 

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