WOD

November 18 to November 22, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | November 17, 2019| 0 Comments

Monday
(0-5min.)
750m Row
30 Wall Balls 20/14lbs.

(5-10min.)
3 Rounds:
10 Burpees
50 Double Unders

(10-15min.)
50 Russian KB Swings

(15-20min.)
750m Row
30 Wall Balls 20/14lbs.

(25-30min.)
3 Rounds:
10 Burpees
50 Double Unders

(30-35min.)
50 Russian KB Swings

Tuesday
EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press
Min. 2) 10 SDHP’s
Min. 3) 10 DB Raises*
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises

Ca$h Out!
5min. AMRAP
7 Reverse Sit-ups Bodyweight
14 Russian Twists with a 5lb. Plate (left+right= 1)

Wednesday
For Time:
1000M Row
63 DB Deadlifts 70/50s
36 Toes-To-Bar
500M Row
42 DB Deadlifts 70/50s
24 Toes-To-Bar
250 Row
21 DB Deadlifts 70/50s
12 Toes-To-Bar
150M Row

Thursday
0-5min.
500m Row
.5 Mile Assault Bike

5-10min.
AMRAP:
10 DB Floor Press 45/25s+
10 Chin-ups (underhand grip)

10-15min.
500m Row
.5 Mile Assault Bike

15-20min.
AMRAP:
10 DB Bench Press 45/25s+
10 Pull-ups (regular grip)

24-36min.
3 Rounds:
Min. 1) DB Bent Over Row (right)
Min. 2) Push Ups
Min. 3) DB Bent Over Row (left)
Min. 4) Push Ups

Friday
100 Back Rack Lunges (95/65lbs.)
*EMOM complete: 4 Burpees

100 American KB Swings (53/35lbs.)
*EMOM complete: 20 Double Unders

100 Back Squats (95/65lbs.)
*EMOM complete: 4 Burpees

100 Sit-Ups (Feet anchors around KB)
*EMOM complete: 20 Double Unders

Every 5:00 Rest 1:00