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BEACH WOD Friday’s!

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CHEST, BICEPS AND ABS!

STRONG
Warm-up
UNEVEN PUSH UPS
4 X 10 Push Ups 1 hand on ring, 1 on floor.

Rotation occurs on side on the rings

2 sets on Rt
2 sets on L
STRENGTH
Bench Press
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 3 reps at 85% of 1RM
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
 25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.
Metcon
Bad Karma
50 Barbell Curls (45,25)
10 KBS (24,16)
40 Barbell Curls
20 KBS
30 Barbell Curls
30 KBS
20 Barbell Curls
40 KBS
10 Barbell Curls
50 KBS