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Beach Season WOD #665

2/28/2017

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Picture
Advanced
6 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats
Intermediate
4 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats
Beginner
2 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats
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Beach Season WOD #664

2/27/2017

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Picture
Advanced
12 min AMRAP

- 30 flutter kicks
- 30 hollow rocks
- 30 toe touches
Intermediate
9 min AMRAP

- 20 flutter kicks
- 20 hollow rocks
- 20 toe touches
Beginner
6 min AMRAP

- 10 flutter kicks
- 10 hollow rocks
- 10 toe touches
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Beach Season WOD #663

2/24/2017

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Picture
Advanced
3 Songs + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

*rest :30 sec*

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

*rest :30 sec*

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
Intermediate
2 Songs + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

*rest 1 min*

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

*rest 1 min*

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
Beginner
1 Song + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
Action Bronson - What About the Rest of Us
Yellow Claw - We Made It (feat. Lil Eddie)
Axwell /\ Ingrosso - This Time
BONUS
Andy Black - We Don't Have to Dance

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Beach Season WOD #662

2/23/2017

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Picture
Advanced
5 Rounds
- 20 bicycle crunches
- 40 flutter kicks
- 40 scissor kicks
- 20 sit-ups
- 20 leg lifts
- 40 Russian twists

Intermediate
4 Rounds
- 20 bicycle crunches
- 20 flutter kicks
- 20 scissor kicks
- 20 sit-ups
- 20 leg lifts
- 20 Russian twists

Beginner
2 Rounds
- 10 bicycle crunches
- 20 flutter kicks
- 20 scissor kicks
- 10 sit-ups
- 10 leg lifts
- 20 Russian twists

0 Comments

Beach Season WOD #661

2/22/2017

0 Comments

 
Picture
Advanced
5 Rounds
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
Intermediate
3 Rounds
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
Beginner
1 Round
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
0 Comments

Beach Season WOD #660

2/21/2017

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Picture
Advanced
3 Rounds
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks
Intermediate
2 Rounds
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks
Beginner
1 Round
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks
0 Comments

Beach Season WOD #659

2/8/2017

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Picture
Advanced
AMRAP 15 mins
(As Many Rounds As Possible)
- 25 jumping jacks
- 15 air squats
- 12 alt lunges
- :30 sec high knees
- 20 alt donkey kicks
- 10 glute bridges

Intermediate
AMRAP 12 mins
(As Many Rounds As Possible)
- 25 jumping jacks
- 12 air squats
- 10 alt lunges
- :30 sec high knees
- 20 alt donkey kicks
- 10 glute bridges

Beginner
AMRAP 9 mins
(As Many Rounds As Possible)
- 20 jumping jacks
- 10 air squats
- 8 alt lunges
- :20 sec high knees
- 20 alt donkey kicks
- 5 glute bridges

0 Comments

Beach Season WOD #658

2/7/2017

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Picture
Advanced
4 Rounds
- 30 Russian Twists
- 30 sit-ups
- 30 bicycle crunch
- 30 sit-ups

*rest 1 min*

Intermediate
4 Rounds
- 20 Russian Twists
- 20 sit-ups
- 20 bicycle crunch
- 20 sit-ups

*rest 1 min*
Beginner
4 Rounds
- 10 Russian Twists
- 10 sit-ups
- 10 bicycle crunch
- 10 sit-ups

*rest 1 min*
0 Comments

Beach Season WOD #657

2/6/2017

0 Comments

 
Picture
Advanced
6 Rounds
- 30 Russian Twists
- 1 min plank
- 30 mountain climbers

- :30 sec right side plank
- 20 v-ups
- :30 sec left side plank
- 30 sit-ups

*rest 1 min*

Intermediate
4 Rounds
- 20 Russian Twists
- :45 plank
- 20 mountain climbers

- :30 sec right side plank
- 12 v-ups
- :30 sec left side plank
- 20 sit-ups

*rest 1 min*

Beginner
2 Rounds
- 20 Russian Twists
- :30 plank
- 20 mountain climbers

- :20 sec right side plank
- 10 v-ups (modified
- :20 sec left side plank
- 20 sit-ups

*rest 1 min*

0 Comments

Beach Season WOD #656

2/2/2017

0 Comments

 
Picture
Advanced
- 50 bicycle crunches
- 50 Russian twists
- 40 bicycle crunches
- 40 Russian twists
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists
Intermediate
- 40 bicycle crunches
- 40 Russian twists
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists
Beginner
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists
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    Chris Shkreli AKA Coach Massarelli, Skrillex

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