WOD

December 24 to December 29, 2018 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | December 26, 2018| 0 Comments

Thursday

Strength:

Deadlift
1-2-3-2-1
*Rest 2:00 between sets

Followed by:

5 Rounds
10 Deadlift 135/95
25 Single Unders
5 Bar Facing Burpees
25 Single Unders

Friday

Skill:

3 Rounds for Quality
5/5 High Box Step ups
50′ Single Arm OH Kettlebell Carry (each arm)
1:00 Plank

Followed by:

EMOM 30
Minute 1 – Max Calorie Row
Minute 2 – Rest
Minute 3 – Max DB Push Press
Minute 4 – Rest
Minute 5 – Max Box Jumps
Minute 6 – Rest

Saturday

Strength:

EMOM 8
5 Barbell Bent Over Rows
*Superset 6 Pushups after each set

Followed by:

5 Rounds, Every 3 Minutes
Row 250
15 Wallballs
*score is slowest round