WOD

October 21 to October 25, 2019 Phoenix Fit Weekly Programming

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

Monday
EMOM x 6min.
12/9 Cal Row
Rest 2min.
EMOM x 6min. (in the same min)
8 Alt. DB Snatches
8 Box Jumps
Rest 2min.
EMOM x 6min.
12/9 Cal Bike
Rest 2min.
EMOM x 6min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20

Tuesday
35min. AMRAP:
14 Cal Assault Bike
14 Renegade Rows
14 American KB Swings
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups

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

Wednesday
EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20″” Box)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
—rest 1min.—

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP’s 95/65
right into;

EMOM x 5min.
40sec of Plank
20sec of Rest

Thursday
3 Rounds:
1 min. of Rowing
1 min. of DB Push Press
1min. of Toes-To-Bar
1min. of Rowing
1min. of Russian KB Swing
1min. of Burpees
1min. of Rowing
1min. of Wall Balls
1min. of Push-Ups

– 3 minute Rest –

Friday
4 Rounds:
(0-2min.)
Row 500m
(2-3min.)
Max Alt. DB Lunges
(3-4min.)
Max Pull-Ups
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Deadlifts
(6-7min.
Max Anchored Sit-Ups

(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.