WOD

September 2 to September 8, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | September 1, 2019| 0 Comments

Monday

Labor Day – No PF

Tuesday

2 Rounds For Time:
400m Farmer Carry with (2) 35/20 DBs
100 Double Unders or 150 single unders
400m Overhead Farmer Carry with (1) 35/20 DB (200m on each arm)
100 Double Unders or 150 single unders

Wednesday

10 min EMOM:
Min 1: 15 Wall Balls 20/14
Min 2: Max DB Deadlifts 50/35

10 min EMOM:
Min 1: 200m run or 250m Row
Min 2: Max Goblet Squats (same db, but you only need 1)

10 min EMOM:
Min 1: 60 Double Unders
Min 2: Max DB Box Step Overs 35/20s

*3 min rest between each section

Thursday

For Time:
800m Run
_
5 Rounds
7 DB Thrusters
7 Renegade Rows
7 Burpees
_
800m Run
_
5 Rounds
7 DB Thrusters
7 Renegade Rows
7 Burpees
_
3 Rounds
200m KB farmer carry
20 Weighted Sit-ups

*no rest between sections

Friday

Every 3 min x 5 Rounds
15/12 Cal Bike
15 Toes to bar / Knee Raises
10 DB Russian twists 35/25

3 min. rest

Every 3 min x 5 Rounds
15/12 Cal Row
15 American KB Swings
10 Front Rack Lunges 95/65

Accessory:
Get as far as possible in 6min…
10-20-30-40-50
Double Unders / single unders
Sit-Ups