WOD

December 2 to December 6, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | December 1, 2019| 0 Comments

Monday
Get as far as you can in 35min…
12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
DB Deadlifts
Box Jumps
Cal Row
Wall Balls
Abmat Sit-Ups

Tuesday
Every 6min. x 4 Rounds:
20 Cal Row
20 DB Push Press
20 American KB Swings
20 Push-Ups

Rest 3min.

9min. AMRAP:
7 V-Up
10 DB Russian Twists
30 Double Unders

Wednesday
35min. Running Clock…
800m Run or Row
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
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800m Run
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5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run or Row

Thursday
20min. to finish….
600m Row
50 American KB Swings
40 Box Jumps
30 Push-Ups
20 SDHP’s
30 Push-Ups
40 Box Jumps
50 American KB Swings
600m Row

(25-30min.)
5 Rounds:
20sec. of Plate Sit-Ups
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest

Friday
35min. to get as far as possible…
10 Toes-To-Bar
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10 Toes-To-Bar
25 Cals of your choice
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10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
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10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
75 Wall Balls (20/14)
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10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
75 Wall Balls (20/14)
100 Double Unders