WOD

January 21 to January 26 Phoenix Fit Programming

Ryan Fulwider | wod | January 20, 2019| 0 Comments

Monday:

Skill:

3 Sets
50′ Double KB Front Rack Walk
Rest:30
30 Weighted Russian twist
Rest :30

Followed by:
AMRAP 15
2-4-6-8-10-12-14-16-18
DB Snatch
Wall Ball
*max burpees over DB with remainder of time

Followed by:
2 Rounds
200M Double Sandbag carry
Rest 200

Tuesday:

Skill:

4 Rounds
1 Min on / 1 Min off for Max Reps
Box Jumps
Alt DB Hang Power Clean to OH
Abmat Situps

Followed by:
Teams of 3
21 min assault bike
Switch team members EMOM.

Wednesday:

Skill:

4 sets (with a partner)
20 Partner leg tosses
:20 weighted hollow holds

Followed by:

AMRAP 30
150M Row
5 Burpee
9 KB Swing
*Alternate rounds with partner

Thursday:

Conditioning:

For Time:
21 Deadlift
12 Burpees over bar
15 Deadlift
9 Burpees over bar
9 Deadlift
6 Burpees over bar

Followed by:

Assault Bike
Every 2 Min for 20 Min
12/9 cals

 

Friday:

Skill:

Wall walk
10 good reps
or 10 attempts and work

Followed by:

4 Rounds for Time:
60 Single Unders
30 DB Snatch
30 Wallball
-rest 130 after round 1
-rest 100 after round 2
-rest :30 after round 3

Saturday:

For Time:
25 Ring Rows
400 Calorie Assault Bike
50 DB Push Press
40 Cal Row
25 Ring Rows
40 Calorie Assault Bike