Blog Search

BeachFit Week of WODs 10.16.17

By: 0

Monday 10.16.17
A. “The Melting Pot” (compare to 6.1.17)
2 hundred meter RUN (Sc: 100)
4 Sit ups
6 Mountain Climbers / side
8 Australian Ring rows
10 Cal BIKE
12 SB sit ups
14 RKBS
16 DB weighted lunges
18 Burpee broad jumps (Sc: Broadjump only)
TIME cap 32 min
+
Stretch

Tuesday 10.17.17
“Zach’s Secret Recipe”
A. 4 sets of :
AMRAP 5
8 Tall kneeling KB press
10 Hamstring curls on sliders
12 Alt. DB bent over rows
15 seconds of Reverse grip L hang (Sc: Knee tuck)
–1:00 Rest–
*Start each round from where you leave off
+
Core wod

Wednesday 10.18.17
A.”QUADzilla 2.0″
A. Every 2:00 for 10:00
7-10 KB Goblet squat (12X1)
*Build in weight over the 5 sets
+
7-10 Plank Body saws on sliders

B. EMOM 15
Min 1- 40 seconds of BIKE
Min 2- 40 seconds of Step ups
Min 3- 40 seconds of Alt. MB ball slams
+
Stretch

Thursday 10.19.17
“Get Low”
A. AMRAP 22
Buy in: 1000 meter RUN
20 MB Russian twists
10 DB Floor press
2 Rope lowers
30 seconds of FLR on rings  (Adv: Single leg; :15/leg)
+
Core wod

Friday 10.20.17
“Death Valley”
A. For time
21.15.9.15.21
Cal ROW
Air squats
Bicycle crunches / side
Double Unders (Singles X 3)
Time cap: 18 min

Saturday 10.21.17
“Kung Fu Panda”
A. 5 rounds
1:00 on / :20 off
1. 250/200 meter RUN
2. Contralateral carry (Switch after 60′)
3. Sit ups
4. MB chops (switch sides after 5 reps)