WOD

December 16 to December 22, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | December 15, 2019| 0 Comments

Monday
100 Calorie Row
100 Calorie Bike
*Every 2 Minutes 5 Burpees

Tuesday
0-10min.
1 Round:
1000m Row
50 Alt. DB Snatches 45/35lb
30 Situps

10-15min.
100 Wall Balls 20/14

17-27min.
1 Round:
1000m Row
50 Alt. DB Snatches
30 Situps

17-35min.
100 KB Swings

Wednesday
(0-15min.)
10 Rounds:
10 Cal Row
6 Burpee Box Jumps 24/20″”

(18-33min.)
10 Rounds:
10 Cal Assault Bike
10 DB Deadlifts 70/50s

(33-37min.)
Max Russian Twists with 25/15lb. DB

Thursday
(0-5min.)
5 Rounds:
30 Double Unders
3 Devil Press 45/30s

(5-10min.)
Assault Bike 1 Mile

(10-15min.)
5 Rounds:
30 Double Unders
3 Devil Press 45/30s

(15-20min.)
Assault Bike 1 Mile

(28-35min.)
7min. AMRAP:
10 Plate Sit-Ups (35/25lb.)
7 V-up

Friday
4min. AMRAP:
400m Run
15 DB Thrusters 45/30’s
Max Pull-Ups in remaining time

Rest 90sec. x 3 Rounds

Immediately into;

4min. AMRAP:
400m Run
30 American KB Swings 53/35
Max Wall Balls in remaining time

Rest 90sec. x 3 Rounds