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BeachFit Week of WODs 1.2.17

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Monday 1.2.17

A. 5 rounds
1:00 Work / :20 Rest
1. Run 250/200 Meters
2. Walking SB lunges
3. Side Plank (30 sec / side)
4. KB Swings

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Tuesday 1.3.17
A. AMRAP 20
25 Butterfly Sit ups
20 DB Thrusters
15 Ring Rows

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Wednesday 1.4.17
4 sets of:
AMRAP 4
9 Row Calories
7 Box jumps
5 Burpees to target
3 “12 Volts”
1 Wall Climb
–1:00 rest between rounds–
+
Core Wod

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Thursday 1.5.17
A. EMOM 10
Min1- 40 seconds of Plank Alt. Hip dips
Min2- 40 second Bicep curl + Press
–Rest 1:30
B. EMOM 10
Min1- 40 seconds of Bike/Row Calories
Min2- 40 seconds of Heavy DBall carry
+
Rom Wod

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Friday 1.6.17
A. For time
Run 1600 Meters (Sc: 1200 meters)
Time Cap: 9 min cap
— Rest as needed —
B. AMRAP 12
60 Jump rope singles (30 DU)
30 Flutter kicks / side
15 Air Squats
1 TGU / arm

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Saturday 1.7.17
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