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BeachFit Week of WODs 3.13.17

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Monday 3.13.17
5 rounds
1:00 on / :20 off
1. Step ups (weighted)
2. ROW for cals
3. Bicep Curl + Arnold Press
4. Butterfly Sit ups

Tuesday 3.14.17
A. AMRAP 10
200 meter RUN
10 DB Front squats
–Rest 2:00
B. AMRAP 10
10 cal BIKE
20 RKBS
30 seconds of Side plank / side
+
Core wod

Wednesday 3.15.17
 5 rounds
AMRAP 4
12 KB Deadlift
10 Ball Slams
8 Broad jumps
6 Wheel-o-fun
4 Ring rows (2 sec. down)

–1:00 Rest between rounds–
* Each round begins from where you leave off in previous round

Thursday 3.16.17
A. AMRAP 27
300 meter ROW
200 meter Farmer’s carry
100 meter OH plate carry
45 seconds of Wall Sit
30 seconds of Hollow Hold

Friday 3.17.17
A. AMRAP 18
400 meter RUN
18 DB walking lunges
12 Jumping Pull ups
+
Core wod

Saturday 3.18.17
AMRAP 22 – Teams of two
*Pet Rock Rules (MB)
80 MB Sit ups
60 Kettlebell Swings
40 Ring Rows
20 Burpees
100 meter Sled push
** “Pet rock” dropping below your waist at any time during the workout will result in a 10 Burpee penalty for BOTH partners.