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BeachFit Week of WODs 4.24.17

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Monday 4.24.17

 (5 rounds)
1:00 on / :20 off
1. Run 250/200 meters
2. Farmer’s Carry
3. Side plank (:30/side)
4. Goblet squats (30X1)

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Tuesday 4.25.17
 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

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Wednesday 4.26.17
A. AMRAP 10
1:00 Bike
100 m OH Plate carry
10 SA KBS / side

B. AMRAP 10
10 Australian Ring rows
15 Superman snaps
200 meter ROW
+
Core wod

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Thursday 4.27.17
EMOM 24
Min 1- 40 seconds of Shuttle sprints
Min 2- 40 seconds of Butterfly sit ups
Min 3- 40 seconds of Ball slams
Min 4- 40 seconds of KBDL (30X0)

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Friday 4.28.17
AMRAP 20
4 Ring Rows (20X0)
6 Push ups
8 Jump squats
10 Cal Row / Bike
*Alternate between row and bike every round.

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Saturday 4.29.17
PARTNER workout
Teams of two:
For Time
*1200 meter RUN (Alt. 200 m intervals)
80 Wall balls
100 Butterfly Sit ups
200 meter D ball carry
400 meter Sled push
Time cap: 30 minutes