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BeachFit Week of WODs 5.1.17

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Monday 5.1.17
5 rounds
1:00 on / :20 off
1. Shuttle Sprints (30ft.)
2. Weighted step ups
3. Row for cals
4. Butterfly Sit ups
+
Core wod

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Tuesday 5.2.17
 A. Every 1:30 for 9:00
6-8 Ring Push ups (Adv: 2 sec. Pause at bottom)

B. EMOM 15
Min 1- 40 seconds of Bearcrawl
Min 2- 40 seconds of “12 Volts”
Min 3- 40 seconds Jump rope

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Wednesday 5.3.17
A. Warm up
“Rowling”

B. 4 sets of:
AMRAP 4
60 Seconds of ROW
40 Flutter kicks (2=1)
20 meter sled push
10 Ball slams
–Rest 1:00 seconds between sets–
*Start each round from where you leave off.
+
Stretch

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Thursday 5.4.17
Pyramid style
1 Lap around both buildings
2 Hollow Snaps
3 No Push up Burpees
4 SB Lunges
5 Broad Jumps
6 DB strict press
7 Weighted Sit ups (25/15 min.)
8 Calories on BIKE
9 Knees to Chest
10 Renegade Rows

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Friday 5.5.17
A. EMOM 10
Min1- 40 seconds of DB Front Squats(20X1)
Min2- 40 seconds of Jumping Pull ups
–Rest 1:30
B. EMOM 10
Min1- 40 seconds of BIKE cals
Min2- 40 seconds of Farmer’s Carry
+
Core wod

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Saturday 5.6.17
 For time
In teams of two :
50 Wall balls
50 Sit ups
50 Mountain Climbers (2=1)
150 Jump rope singles
50 Ring Rows
50 Step ups
50 Burpees
*Partner A is working the reps, Partner B must complete 100 meter RUN. Repeat this cycle until the 50 reps are complete then move on to next exercise. You can complete in ANY order.