WOD

October 14 to October 18, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | October 13, 2019| 0 Comments

Monday
Get as far as possible in 35min…
2 Rounds
200m run
70 Double-Unders or Single Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 V-ups
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the Rower instead of the 200m Run.

Tuesday
Every 7min. x 5 Rounds:
400 Row
20 Wall Balls
25 Burpee Deadlifts
10 Bent Over Rows

Wednesday
20min. to finish…
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 45/30lb.
200m Run
10 Wall Climbs
200m Run
30 Alt. DB Snatches 45/30lb.
40 Box Jumps 24/20
50 Push Press 75/55

Rest 5min.

2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest

Thursday
(0-5min.)
1000m Row

(5-12min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
9 SDHP’s (95/65lb. bar)

(14-19min.)
1 Mile Assault Bike (.7 ladies)

(19-26min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
9 SDHP’s (95/65lb. bar)

(28-33min.)
400m Farmer Carry with (2) 53/35lb. KBs

Friday
Teams of 2. Only 1 person works at a time.

Every 7min. x 5 Rounds: (35min.)
Min. 1) 40 Cal Bike + Max Toes-To-Bar
Min. 2) 40 Cal Row + Max Front Rack Lunges 95/65lbs
Min. 3) 40 Cal Bike + Max Burpees
Min. 4) 40 Cal Row + Toes-To-Bar
Min. 5) 40 Cal Bike + Back Squats 95/65lbs