F.I.T. WOD, January 21, 2019

Warm-Up: 3 Steady Rounds Row 500m 10 Jumping Squats w/ 95/65 on back 50ft Handstand Walk 021.19 MetCon AMRAP 20 Minutes “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats

F.I.T. WOD, January 19, 2019

Warm-Up: Run 400m 8/8 SL KB Deadlift 15 Pushups 019.19 MetCon For Time 3 Rounds: 400m Run 100′ Farmers Carry 20 Chest to Bar Rest 2:00

F.I.T. WOD, January 18, 2019

Warm-Up: 3 Steady Rounds :30 Squat Hold 12 Box Jump Overs 24/20″ 6 Strict Pull Ups w/ :01 pause at top 018.19 MetCon For Time 6 Rounds: 12 Dumbbell Thrusters 50/35s 2 Rope Climbs Rest :90

F.I.T. WOD, January 17, 2019

Warm-Up: 2 rounds 80’ KB Farmer Carry + KB OH Carry 0:30 Wall Facing HS Weight Shift onto Plate or HS Walk 017.19 MetCon 3 Rounds 3:00 Bike 2:00 Ski 1:00 Row 3:00 REST After Row 110/85 Calories Goal Every calories under = 1 burpee muscle up (RX) or 1 burpee pull-up

F.I.T. WOD, January 16, 2019

Warm-Up: 15 Wallballs (place pvc under toes) 30 Calorie Bike 45 Double Unders 016.19 MetCon AMRAP 15 Minutes 15 Wallballs 20/14lbs 10 Dips 15 Box Jumps 24/20″

F.I.T. WOD, January 15, 2019

Warm-Up: 2 Steady Rounds 10 Handstand Shoulder Taps 15/12 Cal Ski or Bike 10/10 Side Plank Powell Raises 015.19 MetCon For Time 10 Squat Cleans 185/125lbs 500m Ski or Bike 8 Squat Cleans 400m Ski or Bike 6 Squat Cleans 300m Ski or Bike 4 Squat Cleans 200m Ski or Bike 2 Squat Cleans 100m […]

F.I.T. WOD, January 14, 2019

Warm-Up: 3 Steady Rounds Row 400/300 meters 16 Jumping Lunges :30 Sandbag Hold 150/100lbs 014.19 MetCon: For Time 3 Rounds: 30/25 Calorie Row 30 Dumbbell Front Rack Lunge Steps 35/20s Rest 4:00

F.I.T. WOD, January 22, 2019

Warm-Up: 4 Steady Rounds 10 GHD Sit Ups 15 Box Jumps 10 Chest to Bar 022.19 MetCon AMRAP 7 Minutes Climb the Ladder 1 Rope Climb 5 Shoulder to Overhead 75/55lbs 2/10, 3/15, 4/20, etc.

F.I.T. WOD, January 12, 2019

Warm-Up: MFT#1607 2 rounds 0:30/0:30 OVH KB hold 8-12 DB hammer curls 3 Steady Rounds 15 Front Squats 95/65lbs 10 V-Ups 5 Strict Handstand Push Ups 012.19 MetCon: AMRAP 10 Minutes 30 Double Unders 8 Shoulder to Overhead 95/65lbs

F.I.T. WOD, January 11, 2019

Warm-Up: 3 rounds 0:30 ass bike 4+4+4 single arm kbs + kb snatch + kb front squat (RA then LA) 011.19 MetCon For Time 4 Rounds 8 Squat Clean Thrusters 115/75lbs 16 Bar Facing Burpees 40′ Handstand Walk or 40’ beast crawl (see mike g for any complaints) Rest 2:00 Thruster sets SHOULD BE UNBROKEN […]

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