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BeachFit Week of WODs 5.8.17

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Monday 5.8.17
EMOM 25
“Cash Me Outside”
1. Run 200/100 meters
2. 40 seconds of RKBS
3. 40 seconds Push ups (30X1)
4. 40 seconds V ups
5. 40 seconds Sled push
+
Core wod

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Tuesday 5.9.17
AMRAP 22
Run 250 meters with MB
10 DB Front squats (20X1)
10 Weighted SB Sit ups
25′ Broad jumps
+
Core wod / warm down

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Wednesday 5.10.17

 4 sets:
AMRAP 5
Row 250/200 meters (Scale/2:15+ pace)
7 Wheel-o-fun
5 Ring rows (20X0)
30 seconds of Side Plank / side
-Rest 1:00 between sets-
*Start each round from where you leave off.
+
Stretch

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Thursday 5.11.17
5 rounds
1:00 on / :20 off
1. BIKE cals
2. Bearcrawl
3. Balls slams
4. Plank / Alt. Toe touches (Alternate movements each round)
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Stretch
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Friday 5.12.17
For time (Retest from 3/29/17)
5 rounds
150 Jump rope singles (50 DU)
15 Box jump / Step up
12 KB Deadlift
9 DB Push press
Time cap : 18 min
+
Core wod
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Saturday 5.13.17
A. Warm up
Team Indian Run AMRAP 5

AMRAP 20 Teams of 3
“Follow the leader”
Run 100 meters
18 SB Lunges
14 AB rockers (7/side)
10 Jumping Pull ups