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Our Blog

BeachFit Week of WODs 2.6.17

By cfpalmbeach | In Blog Posts, WODs | on February 4, 2017

Monday 2.6.17
A. 5 rounds
1:00 on / :20 off
1. Shuttle Sprints (30ft.)
2. Weighted step ups
3. Row for cals
4. Butterfly Sit ups
+
Stretch

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Tuesday 2.7.17
A. FOR TIME
120.90.60.30
Jump ropes
40.30.20.10
Alternating Toe touches
20.15.10.5
DB push press

4.3.2.1

Sled push X 10 Meters

TIME cap: 20 minutes
+
Core wod

————————————————–

Wednesday 2.8.17
A. 6 sets of:
AMRAP 3
20 Mountain Climbers
15 RKBS
10 Ball Slams
5 Burpees to target (6″)
–Rest 45 seconds between sets–
* Start each set from where you leave off in previous set.

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Thursday 2.9.17
A. AMRAP 27
10 Side plank taps / side
10 SL KB Deadlift / leg
10 OH Plate sit ups
100 meter OH Waiters carry (50/arm)
120 ft. Farmer’s Carry
2:00 Bike

————————————————–
Friday 2.10.17
A. EMOM 15
Min 1- Run 200/100 meters
Min 2- 40 seconds of DB front squats
Min 3- 40 seconds of Jumping pull ups
–Rest 1:30

B. Death By Burpee x 2 (Sc: X1)
Ex.
Min 1- 2 reps
Min 2- 4 reps
Min 3- 6 reps
TIME cap: 8 Minutes

————————————————–

Saturday 2.11.17
PARTNER workout
A. Teams of two:
For Time
*1000/800 meter RUN (together)
1000/800 meter ROW
100 Butterfly Sit ups
400 meter Sled push
*The run will be done together as a buy in. All other movements can be broken up between partners.
Time cap: 20 minutes

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