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Our Blog

BeachFIt Week of WODs 3.20.17

By cfpalmbeach | In Blog Posts | on March 19, 2017

Monday 3.20.17
A. 5 rounds
1:00 on / :20 off
1. Double Burpee broad jumps

2. Side plank (switch sides at 30 sec.)
3. Row for cals
4. KB Goblet squats (30X1)

————————————————–

Tuesday 3.21.17
A. AMRAP 10
12 Alt. Toe touches
10 DB deadlift
12 Ball slams

— Rest 1:30

B. AMRAP 10
60′ Bearcrawl
10 SA RKBS / side
60 Jump rope singles (30 DU)

————————————————–

Wednesday 3.22.17
A. 4 rounds
AMRAP 5
Buy in : 400/250 meter RUN
10 Step ups
10 Ring Push ups
10 Wall balls
–Rest 1:30 between rounds–
+
Core wod

————————————————–

Thursday 3.23.17
A. AMRAP 25
1 Wall climb
2 Rope lowers
20 DB side dips (10/side)
20 cal Bike
100 Flutter kicks (50/leg)
200 meter Farmer’s carry
+
Rom Wod

————————————————–

Friday 3.24.17
A. For time
2 rounds
250 meter RUN with MB
30 DB Front rack lunges
15 Hanging knee raises
250 meter RUN with MB
30 Sit ups
15 DB Burpees
Time cap : 23 minutes

+

Core wod

————————————————–

Saturday 3.25.17
Teams of two
4 rounds of:
1:30 Work / :15 Transition
1. Rope Slams
2. Wall balls
3. Bicycle crunches
4. Box Jump overs / step overs
*Partners can partition work in any way for max reps at each station.

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