WOD

August 26 to September 1, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | August 25, 2019| 0 Comments

Monday:

EMOM 21
Min 1: 15/12 Calorie Assault Bike
Min 2: 60 Double Unders or 90 Single Unders
Min 3: 7 Devil Press 35/25

Rest 3 min.

3 Rounds
200m run
30 Russian Swings
200m run
15 Toes to bar or Knee Ups

Time Cap 15:00

Tuesday:

Every 4:00 for 16:00 Minutes
500m Row
15 Box Jumps 24/20″
15 Push-ups

Rest 3:00

16 min to get as far as possible…
12-11-10-9-8-7-6-5-4-3-2-1
Burpee Deadlifts
*5/5 DB Bent Over Row + 10 air squats after each set

*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 🙂

Wednesday:

2 Rounds:

4 min. rowing for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest

4 min. AMRAP:
10 Back squats or Goblet Squats
10 Back Rack Lunges
1 min. rest

4 min. biking for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest

4 min. AMRAP:
10 Wall Balls
10 Push Press
1 min. rest

Thursday:

For time:
4 rounds
200m Row
12 Burpees
Immediately into…
3 rounds
5 Man makers 35/20s+
400m Run
Immediately into…
2 rounds
200m Row
12 Burpees
Immediately into…
1 round
5 Man makers 35/20s+
400m Run

*36 min cap

Friday:

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: Sumo Deadlift High Pull
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest