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Our Blog

BeachFit Week of WODs 4.3.17

By cfpalmbeach | In Blog Posts, WODs | on April 1, 2017

Monday 4.3.17
A. 5 rounds
1:00 on / :20 off
1. Run 250/200 meters
2. DB walking lunges
3. Ball Slams
4. SB Sit ups

————————————————–

Tuesday 4.4.17
A. 2 sets of:
AMRAP 4
50 Jump rope singles (25 DU)
10 Strict DB press
5 Burpees

–Rest 1:30

AMRAP 4
15/12 cal ROW
10 KBS
5 Ring rows (2 sec. down)
+
Core Wod

————————————————–

Wednesday 4.5.17
A. Every 3:00 for 21:00 complete:
200 meter RUN
10 DB Front squats
60′ of Broadjumps (Sc: 30′)
*All athletes must take rest at
2:30 mark.

————————————————–

Thursday 4.6.17
A. AMRAP 27
250 meter ROW
100 meter OH plate carry
40 seconds of Side plank / side
30 seconds Battle rope
20 meter sled push
10 Alt. Side MB tosses

————————————————–

Friday 4.7.17
A. EMOM 21
Min 1- 40 seconds of BIKE
Min 2- 40 seconds of Wall Balls
Min 3- 40 seconds of SA Ring rows (Switch every 4 reps)
+
After Party

————————————————–

Saturday 4.8.17
A. AMRAP 20 – Teams of three
” M&M Game”
Brown- 7 Wall balls
Blue- 10 Sit ups
Yellow- 30 seconds of Plank k2E
Orange-10 Ball slams
Green – 7 Ring rows
Red- 7 Burpees
*Winners*
1. Team with most M+M’s at the end of wod.
2. Team with most of ONE color of M+M

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