WOD

September 9 to September 15, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | September 8, 2019| 0 Comments

Monday
3 Rounds:
1 min: Cal Row
1 min rest
1 min: Burpee Box Jump Overs
1 min rest
1 min: Cal Row
1 min rest
1 min: Toes to Bar or Situps
1 min rest
1 min: Cal Row
1 min rest
1 min: Double Unders
1 min rest

Tuesday
20 min to get as far as possible…
2-4-6-8-10…
DB Squat Cleans
30 Wall Balls 20/14
100m KB Farmer Carry

5 min. rest

For Time:
30-20-10
Cal Assault Bike
DB Deadlifts
DB Russian Twists (L+R=1) 35/25
*15 min time cap

Wednesday
15min. to finish…
5 Rounds:
10 Pull-ups or Renegade Rows
10 Burpees
10 DB Push Press 50/35s
Immediately into…
100 Medball Cleans

4min. rest

15 min to finish…
4 Rounds
500m Row or 400m Run
20 DB Bench

Cash out: 50 Banded Pull Aparts

Thursday
Every 5min. x 5 Rounds
200m Run
16 DB Box Step Overs (20″ for everyone)
200m Row

4min. rest

10 min EMOM: (both in same min)
12 Russian KBS
12 Goblet Reverse Lunges

Friday
11 min. AMRAP:
10 Single Arm DB Hang Clean and Jerks 45/30lb. (5ea. side)
10/7 Cal Bike
10 Push-ups

11 min. AMRAP:
10 DB Renegade Rows (L+R=1) 30/20lbs.
10 DB Thrusters 30/20lbs.
10 Cal Row

11 min. AMRAP:
20 Ring Rows (feet elevated for advanced)
10 Cal Bike
20 Weighted Sit-Ups (25/15lb. Plate+)

*2 min rest between sections
On the renegade rows, complete 5 in a row on the right and then 5 on the left. Hold that plank position tight!