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Our Blog

BeachFit Week of WODs 4.17.17

By cfpalmbeach | In Blog Posts | on April 15, 2017

Monday 4.17.17
 5 rounds
1:00 on / :20 off
1. Run 250/200 meters
2. Weighted Step ups
3. Butterfly Sit ups
4. RKBS

Tuesday 4.18.17
A. Every 1:30 for 7:30
6-8 Ring Push ups (Adv: 2 sec. Pause at bottom)

B. AMRAP 18
250/200 meter ROW
120′ Farmer’s Carry (AHAP)
3-6 Push ups
30 seconds Plank
3-6 Push ups
12 Jump squats
20 Bicycle crunches (2=1)

Wednesday 4.19.17
 4 rounds
AMRAP 5
13 KB Deadlift
11 Ball Slams
9 Broad jumps
7 Wheel-o-fun
5 Ring Rows (2 sec. down)

–1:00 Rest between rounds–

* Each round begins from where you leave off in previous round

Thursday 4.20.17
 AMRAP 27
1:00 BIKE
100 meter Dball carry
20 seconds of Side Plank Taps / side
20 meter Sled push
15 seconds Bridge Hold or Crab Hold
10 Shoot throughs on boxes
+
ROM wod

Friday 4.21.17
 EMOM 21
Min 1- 40 seconds of Row for cals
Min 2- 40 seconds of BF Curtis P’s
Min 3- 40 seconds of Jump rope
+
Core wod

Saturday 4.22.17
 AMRAP 23
Teams of two (2)
Buy IN: 50 Burpees (25/per partner)
*50 Box jump overs / step ups
400 meter RUN (together)
*50 AB rocker’s / side
*500 meter ROW – Max 2:00
*50 Jumping Pull ups
*Partition between partners.

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