WOD

October 28 to November 1, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | October 27, 2019| 0 Comments

Monday
Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs

Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges

Every 2 min x 4 Rounds:
10 Cal Ski + 10 Pull-Ups or Renegade Rows

Every 2 min x 4 Rounds:
50 Double Unders + 10 Bench Press

Tuesday
8min. Ladder…
10 Wall Balls 20/14lb.
10 Cal Row
*Add 2 reps after each round

8min. Ladder…
10 Abmat Situps
10 Burpees
*Add 2 reps after each round

8min. Ladder…
10 Push Press
10 American KB Swings
*Add 2 reps after each round

5min. AMRAP:
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
Rest 2min. After Every Section

Wednesday
0-5min.
1 Round:
400m Run
500m Row

5-10min.
21-15-9
DB Deadlifts
Box Jumps

10-15min.
1 Round:
400m Run
500m Row

15-20min.
100 Wall Ball
*Goal is 100.

25-30min.
1 Round:
400m Run
500m Row

Thursday
EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps
right into;

EMOM x 5min.
40sec of Plank
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

Friday
5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP’s 75/55lb. Bar
1min. of Assault Bike For Cals
Rest 2min.