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Our Blog

BeachFit Week of WODs 3.27.17

By cfpalmbeach | In Blog Posts | on March 26, 2017

Monday 3.27.17
EMOM 25
“Cash Me Outside”
1. Run 200/100 meters
2. 40 seconds of RKBS
3. 40 seconds Push ups
4. 40 seconds V ups
5. 40 seconds Sled push
+
Core wod

————————————————–

Tuesday 3.28.17

A. AMRAP 12
12 DB Front rack lunges
10 cal ROW
8 Ball Slams

–Rest 2:00

B. AMRAP 12
12 Wall Balls
10 Ring Rows
8 AB rockers / side
+
After party stretch

————————————————–

Wednesday 3.29.17
For time
(5 rounds)
150 Jump rope singles (50 DU)
15 Box jump / Step up
12 KB Deadlift
9 DB Push press

Time cap : 18 min
+
Core wod/stretch

————————————————–

Thursday 3.30.17
 AMRAP 25
800 meter BIKE (.5 mile)
100 meter Dball carry (AHAP)
20 seconds Bridge/Crab hold
15 Hollow rocks
10 Mountain Climbers / side
5 Burpees to target (6″)
+
ROM WOD

————————————————–

Friday 3.31.17
 3 rounds
1:30 on / :30 off

1. Run 400/300 meters
2. SB lunges
3. Sit ups
4. 1:00 Plank + AMRAP of Jump squats

————————————————–

Saturday 4.1.17

Beach WOD!!

Marcinski Park at 9:30am

BBQ to follow

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