WOD

November 4 to November 8, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | November 3, 2019| 0 Comments

Monday
Teams of 2:
35min. to finish…
100 Calories
90 Back Squats 95/65
80 Calories
70 Push Press 95/65
60 Calories
50 Front Squats 135/95
40 Calories
30 Push Press 135/95
20 Calories

Tuesday
20min. AMRAP:
6 DB Deadlifts 70/50s
7 Burpee Box Jumps 30/24″”
10 American KB Swings 70/53
12 Cal Assault Bike

Rest 5min.

12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups

Wednesday
(0-20min.)
5 Rounds:
15/12 Cal Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Toes-To-Bar ot Abmat Situps

(25-36min.)
10 Rounds:
10 Alt. DB Snatches
10 Push-Ups

Thursday
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 Pull-Ups

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

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

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

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long..

Friday
On a 15-minute clock, for max reps each round…
0:00 – 3:00, Run 400m Then Max Pull-Ups
Rest 1 minute
4:00-7:00, Run 400m Then Max Back Squats 115/75
Rest 1 minute
8:00-11:00, Run 400m Then Max Pull-Ups
Rest 1 minute
12:00-15:00, Run 400m Then Max Back Squats 115/75

Rest 5:00

On a 15-minute clock, for max reps each round…
0:00-3:00, Row 500m Then Max Push Press 75/55
Rest 1 minute
4:00-7:00, Row 500m Then Max Wall Balls 20/14
Rest 1 minute
8:00-11:00, Row 500m Then Max Push Press 75/55
Rest 1 minute
12:00-15:00, Row 500m Then Max Wall Balls 20/14