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BeachFIt Week of WODs 3.20.17

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Monday 3.20.17
A. 5 rounds
1:00 on / :20 off
1. Double Burpee broad jumps

2. Side plank (switch sides at 30 sec.)
3. Row for cals
4. KB Goblet squats (30X1)

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Tuesday 3.21.17
A. AMRAP 10
12 Alt. Toe touches
10 DB deadlift
12 Ball slams

— Rest 1:30

B. AMRAP 10
60′ Bearcrawl
10 SA RKBS / side
60 Jump rope singles (30 DU)

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Wednesday 3.22.17
A. 4 rounds
AMRAP 5
Buy in : 400/250 meter RUN
10 Step ups
10 Ring Push ups
10 Wall balls
–Rest 1:30 between rounds–
+
Core wod

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Thursday 3.23.17
A. AMRAP 25
1 Wall climb
2 Rope lowers
20 DB side dips (10/side)
20 cal Bike
100 Flutter kicks (50/leg)
200 meter Farmer’s carry
+
Rom Wod

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Friday 3.24.17
A. For time
2 rounds
250 meter RUN with MB
30 DB Front rack lunges
15 Hanging knee raises
250 meter RUN with MB
30 Sit ups
15 DB Burpees
Time cap : 23 minutes

+

Core wod

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Saturday 3.25.17
Teams of two
4 rounds of:
1:30 Work / :15 Transition
1. Rope Slams
2. Wall balls
3. Bicycle crunches
4. Box Jump overs / step overs
*Partners can partition work in any way for max reps at each station.