WOD

November 25 to November 29, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | November 24, 2019| 0 Comments

Monday
(0-15min.)
10 Rounds:
10 Cals of your choice
10 DB Bench Press

(18-36min.)
50-40-30-20-10
Russian KB Swings 70/53lb.
Double Unders
*200m Run After Each Set

Tuesday
AMRAP 35
14 Cal Row
14 Abmat Situp
14 DB Push Press
14 Cal Row
14 Wall Balls 20/14lb.
14 KB Sumo Deadlift High Pull

… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1

Wednesday
10min. to finish…
5 Rounds:
12/9 Cal Bike
12/9 Cal Row
Rest 3:00

10min. to finish…
5 Rounds:
10 DB Squats
15 Sit-Ups
30 Double Unders
Rest 3:00

10min. to finish…
5 Rounds:
10 DB Deadlifts
10 Burpee Box Jumps

Thursday
Only 9:30 Class

Friday
EMOM 30
Min. 1) 15/12 Cal Row
Min. 2) 1 Round of “Cindy”
Min. 3) 15 American KB Swings 53/35