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BeachFit Week of WODs 12.4.17

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Monday 12.4.17

“Burp the Baby 2.0”

Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups 

7 Burpees to 6″ target 

+

Core Wod

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Tuesday 12.5.17

“Commando”

3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side 

15 Sand bag Glute bridges 

30 seconds of Side plank / side 

45 seconds of Wall Sit 

100 meter Dball Carry 

—Rest :45 between sets—

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Wednesday 12.6.17

“Sonny and Cher”

Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0)

Core wod

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Thursday 12.7.17

“Blood, Sweat, and Broad jumps”

EMOM 24

Min 1- 40 seconds of BIKE

Min 2- 40 seconds of FLR on rings 

Min 3- 40 seconds of ROW

Min 4- 40 seconds of Broad jumps 

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Friday 12.8.17

“Paradise City”

5RFT

60 Jump rope singles (Adv: 30 Double Unders)

18 KB Goblet squats (Sc: Air squats)

15 V ups (Adv: weighted)

12 Ball slams 

Time cap : 18 min 

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Saturday 12.9.17

“Hulk Smash”

AMRAP 22 – O Course Style 

200 meter RUN

10 Rope Slams 

10 cal BIKE

10/8 DB Deadlifts 

10 meter Sled Push 

20 Sit ups