WOD

December 30 to January 3, 2020 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | December 29, 2019| 0 Comments

Monday
“10min. AMRAP:
2000m Row
Max Rounds in remaining time:
10 Wall Balls
5 DB Deadlifts

Rest 3min.

7min. AMRAP:
1000m Row
Max Rounds in remaining time:
20 Wall Balls
10 DB Deadlifts

Rest 2min.

5min. AMRAP:
500m Row
Max Rounds in remaining time:
30 Wall Balls
15 DB Deadlifts

Rest 3min. (27-30min.)

(30-36min.)
6min. AMRAP:
10 DB Lunges (L+R= 2 reps)
15 Push-Ups

Tuesday
No Class

Wednesday
No Class

Thursday
5 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Push Press
Min. 3) Max American KB Swings
Min. 4) Max Double Unders
Min. 5) Max SDHP’s
Min. 6) Max Sit-Ups
Min. 7) Rest

Friday
8 Min. AMRAP:
8 Alt. DB Snatches 50/35lb
8 Burpees
8 Cal Assault Bike

Immediately into;

8 Min. AMRAP:
8 DB Power Cleans 50/35lbs
8 Burpees
8 Cal Row

Immediately into;

8 Min. AMRAP:
8 DB Thrusters 50/35lb
8 Burpees
8 Cal Row

Rest 5min.

7min. AMRAP:
5 Barbell Sit-Ups
10 Barbell Reverse Sit-Ups
15 Russian Twists with a 5lb. plate