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THE AVALON BEACH WOD

THE AVALON BEACH WOD 

  

 

Designed by @tashhirani

High intensity leg burner! 

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3 min AMRAP - as many rounds as possible. Pair up. Partner 1 does 10 reps of exercise 1, partner 2 does exercise 2. Swap exercises every time 10 reps is completed for the 3 mins. Sea sprint after every 3 min round. 

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🔔Round 1 

1 - 10 x BEACHBELLS squat thrusts

2 - jumping squats

🔔Round 2 

1 - 10 x BEACHBELLS reverse lunge

2 - jumping lunges

🔔Round 3

1 - 10 x BEACHBELLS overhead press

2 - mountain climbers

🔔Round 4

1 - 10 x BEACHBELLS upright rower

2 - burpees

🔔Round 5

1 - 10 x BEACHBELLS full sit ups

2 - jack knives

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Finisher- repeat the above with 1 minute rounds (don’t forget the sea sprint) and reduce the swap rate from 10 reps to 5 reps. 

 

No partner? Just do exercise 2 for 20 seconds. 

 

 GET SANDY 👊

 

 

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