WOD

September 30 to October 4, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | September 29, 2019| 0 Comments

Monday
Every 7:00 for 35:00 MInutes
15/12 Calorie Bike
50 Double Unders/100 Single Unders
15/12 Calorie Row
10 Devil Press 45/30s
15/12 Calorie Bike

Tuesday
Every 5 min x 3 Rounds:
200m Run
40 Wall Balls
200m Row

Every 5 min x 3 Rounds:
20 Renegade Row
20 Alt. DB Snatch
20/15 Cal Bike

Tabata DB Russian Twists (25/15lb.)
(20 sec on/10 sec off x 8 Rounds)

*3 min rest between sections

Wednesday
AMRAP 20
10 Cal Row
8 Front Rack Lunges (75/55lb.)
10 Cal Row
8 Front Squats (75/55lb.)
*add 2 reps every round on barbell movements only

3 min. rest.

15 min. to finish…
12–11-10-9-8-7-6-5-4-3-2-1
American Kettlebell Swings
Burpees

Thursday
1000m Row
50 DB Bench Press
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
150 Double Unders
50 DB Bench Press
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
1000m Row

Friday
Every 7:00 for 35:00 Minutes
400m Run
50 Double Unders
20 Overhead Squats 45/35lb bar
15 Toes-To-Bar
10 Russian Twists with 35/20lb. DB
10 Sit-Ups with feet anchored on DB