WOD

September 23 to September 27, Phoenix Fit Weekly Programming

Ryan Fulwider | wod | September 22, 2019| 0 Comments

Monday
16 min to get as far as possible…
5-5-5-5-5
Devil Press 35/20
10-10-10-10-10
DB Lunges 35/20
10-20-30-40-50
Wall Balls

4 min. rest

12 min AMRAP:
10 Mountain Climbers
20 Sit Ups
10 Cal Bike
20 Sit Ups

Cash out: 100 DB Russian Twists with a 5lb. plate. Left + Right = 1 rep

Tuesday
12 min to finish…
100 Single Arm DB Hang Clean + Jerk
*EMOM 5 DB Deadlifts
(100 total. Switch arms whenever you’d like but make sure it’s 50 each side.)

8 min EMOM:
8 SDHP’s (75/55lb.)
8 Burpees
*both in the same min

12 min EMOM:
Odd: 15/12 Cal Row
Even: Max Russian Kettlebell Swings (70/53lb)

*3 min rest between sections

Wednesday
6min. AMRAP:
1000m Row
Max DB Floor Press in remaining time..

6min. AMRAP:
1000m Run
Max Back Rack Lunges in remaining time..

6min. AMRAP:
50/35 Cal Assault Bike
Max Double Under’s in remaining time..

3min. AMRAP:
500m Row
Max DB Floor Press in remaining time..

3min. AMRAP:
400m Run
Max Back Rack Lunges in remaining time..

3min. AMRAP:
20/15 Cal Assault Bike
Max Double Under’s in remaining time..

2 Min Rest Between AMRAPS

Thursday
Every 8 min x 5 Rounds
400m Run
400m Row
20 DB Snatches
15 Wall Balls
10 V-ups

Friday
35 min to finish…

3 Rounds
50 Russian Swings
20 DB Box Step Overs 35/20s

400m Single Arm Farmer Carry

3 Rounds
21 Close Stance DB Front Squats 50/35lb.
21 Pull-ups

400m Single Arm Farmer Carry (53/35lb.)

*You must complete a 20/15 cal “”buy in”” before each section! Start with the cals. There’s 4 bike stations total.