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BeachFit Week of WODs 5.15.17

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Monday 5.15.17
A. Every 2:00 for 10:00
Row 12/8 cals
8 DB Front squats (30X1)
–Rest 1:30
B. Every 2:00 for 10:00
Bike 12/8 cals
60′ Farmer’s Carry
+
Core wod

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Tuesday 5.16.17
 AMRAP 22
Run 400 meters (Sc: 250 meters)
16 Weighted Step ups (Sc: BW)
8 SA Arnold Press / arm
4 Ring rows (30X1)
+
Stretch

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Wednesday 5.17.17
A. 4 sets of:
AMRAP 4
15 Mountain climbers / side
10 DB Deadlift
10 Ball slams
5 Burpees to a target
5 Broad jumps
–Rest 1:00 between sets–
+
Warmdown / Core wod

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Thursday 5.18.17
 EMOM 24
Min 1- 40 seconds of Jump rope singles
Min 2- 40 seconds of Banded dead bugs
Min 3- 40 seconds of Wall sit (Adv: MB)
Min 4- 40 seconds of Side Plank (Switch sides at :20 mark / Adv: Spider-Man side plank)

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Friday 5.19.17
“Nasty”
For Time (Retest from 3.3.17)
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
Time cap: 24 min

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Saturday 5.20.17
Partner workout
*While one partner is working, the other must complete 200 m RUN before switching. Partners work together to finish all reps.
A. AMRAP 20
90 Butterfly Sit ups
60 DB push press
40 calorie ROW
30 Burpees