WOD

December 9 to December 13, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | December 8, 2019| 0 Comments

Monday
“1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike

Rest 2min. After Each.

Tuesday
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
10 DB Deadlifts
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
15 Box Jumps

Rest 5min.

10min. EMOM:
Odd: 1min. Plank
Even: Max Russian KB Swings
*Shoot for 20+ Swings

Wednesday
5 Rounds:
Min. 1) 10/7 Cal Assault Bike
Min. 2) 10 DB Front Squats
Min. 3) 60 Double Unders or Single Under
Min. 4) 15 Air Squats
Min. 5) Max Plate Sit-Ups 45/35lb
Min. 6) Rest

Thursday
20 min. to finish…
50 Wall Balls
40 Sit-Ups
30 Cal Row
20 Box Jumps
10 Devil Press
20 Box Jumps
30 Cal Row
40 Sit-Ups
50 Wall Balls

At the 25min. mark…
5min. AMRAP:
5 DB Squat Clean
10 Push-Ups

Friday
Every 3min. x 7 Rounds:
15/12 Cal Row
15 Pull-Ups
10 DB Bench Press

Rest 5min.

Get as far as possible in 10min…
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
Russian Twists with (1) 5lb plate.