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BeachFit Week of WODs 3.6.17

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Monday 3.6.17
5 rounds
1:00 on / :20 off
1. 250/200 meters RUN
2. Farmer’s carry
3. Alt. DB Push press
4. Ab rocker’s (Switch sides every 6-8 reps)

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Tuesday 3.7.17
A. Every 1:15 for 5 sets complete:
DB Front squat X 6-8 reps in 5 sets
*Goal should be to use the same weights used on Monday 2/27.

B. AMRAP 14
300/250 meter ROW
20 Sit ups
10 Ring rows
20 Air squats

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Wednesday 3.8.17
4 sets of :
AMRAP 4
60 Jump rope singles
24 Walking lunges
12 Floor press
8 Hanging Knee raises
–1:00 Rest–
*Start each round from where you leave off
+
Core wod
On a 9:00 clock, Accumulate:
3:00 Plank
2:00 Wall sit
1:00 Hollow hold

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Thursday 3.9.17
 AMRAP 27
1:00 BIKE
100 meter Dball carry
20 seconds of Side Plank Taps / side
15 seconds Bridge Hold or Crab Hold
10 Shoot throughs on boxes
2 Rope lowers

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Friday 3.10.17
For Time:
4 Rounds
400 meter RUN
14 DB Deadlift
17/12 Push ups
+
Core wod

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Saturday 3.11.17
Partner AMRAP 22
Teams of two:
60 RKBS
50 Ball Slams
40 Calorie Bike
30 Box jump overs / Step ups
20 Curtis P