WOD

December 17 to December 22, 2018 Weekly Phoenix Fit

Monday:

Skill:

8 Min AMRAP w/ partner
100ft Double OH KB Carry
*alternate rounds while one person works at a time, down and back

Followed by:

5 Rounds:
50ft walking lunge w/ DB’s in front rack
10 DB Hang Clean and Jerk
1:00 Rest

Followed by:

Assault Bike:
3 Rounds
:30 Max Calorie Sprint
Rest 3:00

Tuesday:

Strength:

20 Min AMRAP
1 x DB lunge
1 x DB push press
1 x burpee
Increase by +1 rep each round
*use 2 DB’s, one in each hand

Followed by:

Team of 2
Row Repeatability
EMOM 16
Partner 1 (Odd) – 12 Calories on Rower
Partner 2 (Even) – 12 Calories on Rower

Wednesday:

Strength:

Every :90 x 7 sets
3 Deadlift

Followed by:

EMOM 18
Min 1 – 15 DB Power Cleans
Even – 20 Air Squats
Min 3 – 15 DB Hang clean & Jerk
Even – 20 Air Squats
Min 5 – 15 DB Snatches
Even – 20 Air squats
*Even is always 20 Air squats and odd minutes rotate the three DB movements

Thursday:

Conditioning:

EMOM 16
Min 1 – 14 Wallballs
Min 2 – 14 Box Jumps
Min 3 – 14 Alt DB Snatches
Min 4 – 14/10 Calories Rowed

Followed by:

For Time:
21,18,15,12,9,6,3 Heavier KB
*5 seated DB press between each round

Friday:

Conditioning:

Every 5 minutes for 25 minutes
20 assault bike cals
100 ft HEAVY Farmers carry
7 burpees

Followed by:

EMOM 10
ODD – 60 second plank hold
EVEN – Rest

Saturday:

WOD
For Time (with a partner):
3 Rounds
100 Single Unders
20 Hanging Knee Raises
Into
2 Rounds
50 lunges
20 Burpees
Into
60 DB Squat Cleans