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Our Blog

BeachFit Week of WODs 4.10.17

By cfpalmbeach | In Blog Posts | on April 8, 2017
Monday 4.10.17
A. AMRAP 20
200 m RUN
2 Rope lowers 
20 DB Alt. Sprinter’s lunges 
40 Flutter kicks (2=1)
+
Stretch 
————————————————–
Tuesday 4.11.17
A. 4 rounds 
1:00 work / :20 rest 
1. Jump rope 
2. “12 Volts”
3. Bike Cals 
4. Side Plank (Switch at :30 mark)
5. Double KB Deadlift (30X1)
————————————————–
Wednesday 4.12.17
A. Every 1:30 for 7:30
6-8 DB Floor press – build each set 
B. EMOM 15
Min 1- 40 seconds of ROW for cals 
Min 2- 40 seconds of FLR in Rings 
Min 3- 40 seconds of Cockroach crunches
————————————————–
Thursday 4.13.17
A. AMRAP 25
100 m Dball carry 
1:00 BIKE
10 Cossack Squats 
8 Half Kneeling press / arm 
6 No PU Burpees
4 Ring Rows (20X1)
2 Wall climbs (Sc: Walkouts)
————————————————–
Friday 4.14.17
Compare to : 3/10/17
A. 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)
————————————————–
Saturday 4.15.17
A. Partner AMRAP 22
25 Burpees 
50 Jumping Pull ups 
50 Sandbag Step ups 
200 Jump rope singles 
200 meter Sled Push 
*Partition as needed 

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