F.I.T. WOD, February 9, 2019

Warm-Up: 2 Steady Rounds: 5/5 Hip CARs 5/5 1/2 kneeling wall press + hip flexion 5/5 1/2 kneeling arm circles on wall 2 rounds :30 Nose & Toes 12 KB Swing 8 KB goblet squats w/ 0:02 pause 040.19 MetCon AMRAP 12 Min. 40′ HS Walk 20 Front Squats (115/75) 20 Bar Facing Burpees

F.I.T. WOD, February 8, 2019

Warm-Up: 3 Steady Rounds: 200 meter jog 40’ DB plank crawl w/ row 12 DB thrusters 039.19 MetCon 5 Rounds: 50 D/U’s 12 HSPU 12 DB Deadlift (70/50) Rest :90

F.I.T. WOD, February 7, 2019

Warm-Up: 3 rounds 0:45 plank (side+plank+side) 20 glute bridges as rest 038.19 MetCon Partner wod: Part 1 12:00 cap 2 rounds 50/35 cal bike 50 wall balls (air squats) Part 2 12:00 cap 2 rounds 50 bench press (135/85#) (incline pushups) 50/35 cal row Part 3 12:00 cap 2 rounds 50 cal ski 50 boxjump […]

F.I.T. WOD, February 6, 2019

Warm-Up: 3 Rounds: 10 Box Step Ups w/ WB 10/10 wolf raise w/ WB 20 mountain climbers (hands on WB) 037.19 MetCon 21-15-9 Shoulders to OH (95/65) T2B ( or hollow rocks) 15-12-9 Front Squats Pullups (or tuck ups) 12-9-6 Thrusters C2B (or v-ups)

F.I.T. WOD, February 5, 2019

Warm-Up: 3 Steady Rounds: 80’ double kb FR carry 80’ double kb farmer carry 8/8 SL kb dead 200M. Run 036.19 MetCon Every 10 min. for 30 min. 400 meter run 8 Bar M/Us 16 Power Snatch (75/55) 24/16 Cal Aslt Bike Rest Remainder

F.I.T. WOD, February 4, 2019

Warm-Up: 3 rounds 0:30 wall sit 0:20 ME double kb front squats 0:45 wall sit 0:35 ME double kb front squats 2:00 rest 035.19 MetCon 4 Rounds: 20/12 Cal Bike 15/12 Cal Row Rest :90Sec.

F.I.T. WOD, February 2, 2019

Warm-Up: 2 rounds 20/15 cal row+ski+bike 2 Steady Rounds: 30 sec. Empty Bar OVH Squat Hold (mod. FR ball hold, SA ovh) 12 barbell box squats to 90 (up to 60% of 1rm) 12 (6/6) BR box step ups (up to 60% of 1rm back squat) 033.19 MetCon AMRAP 8 min. Climb the Ladder 2 […]

F.I.T. WOD, February 1, 2019

Warm-Up: 2 Steady Rounds: 8 strict toes to bar 6 strict pullups 1:00 rest 2 rounds 20/16 cal bike 1:00 Handstand practice 032.19 MetCon 4 Rounds: 25 Wallballs (20/14) 10 Dips 40’ handstand walk or beast crawl Rest 2 min.

F.I.T. WOD, January 31, 2019

Warm-Up: 2 rounds 40’ double FR KB march (high knees) 10 double KBS 10 double KB snatch 3 rounds 0:35 plank ( side + front + side) 0:30 rest 031.19 MetCon Partner wod #1 (15:00 cap) 2 rounds 1000/800 meter ski 30 burpee box jump overs 3:00 rest Partner wod #2 (15:00 cap) 2 rounds […]

F.I.T. WOD, January 30, 2019

Warm-Up: 4 Steady Rounds: 5/5 1/2 kneeling KB BUs press 10 goblet squats (0:03 pause in bottom) 20 D/Us 030.19 MetCon 3 Rounds: 80′ DB Front Rack Walking Lunge (50/35s) 8 Bar M/U’s 25/20 Cal Row

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