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

Warm-up: Move Steady Through Row 500m 40 Empty Bar OHS Row 500m 102.19 MetCon 2 Rounds 55 Wallballs 20/14lbs 45/35 Calorie Row 25 GHD Sit Ups *15:00Min. Time Cap

F.I.T. WOD, April 10, 2019

Warm-up: 2 Rounds 16/12 Cal Bike 8/8 Lateral + Reverse Banded Split Squats 16 Banded Pull Aparts 100.19 MetCon AMRAP 20 Minutes Run 200m 15 Push Ups 15 Sumo Stance KBS

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

Warm-up: 3 Rounds 200 meter run 6/6 FR weighted Cossacks 10 Strict Pull Ups 099.19 MetCon Every 4:00 for 12:00 Row 600/500m 24 KB (rx) or DB Snatch 53/35lbs Max Box Jump Over 24/20″ in remaining time (Score is total Box Jump Overs)

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

Warm-up: 3 rounds Partner 1: Row 500 meters Partner 2: 20 Banded Good Mornings+20 098.19 MetCon AMRAP 12 Minutes Climb the Ladder 2 Overhead Squats 95/65lbs 2 Bar Facing Burpees 1 Bar Muscle Up 4/4/2, 6/6/3, 8/8/4, etc…

F.I.T WOD, April 6, 2019

Warm-up: 3 Rounds 8/8 Banded Split Squats 12/12 X-band side steps 16/10 Cal. Bike 096.19 MetCon Partner Workout: 16 Rounds 10/7 Calories on AAB 15 Wallballs 20/14lbs 10 Ring Dips

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

Warm-up 3 Rounds 15 Good Mornings 75/55lbs 25 Walking Lunge Steps 8 Strict HSPU 095.19 MetCon Partner Workout: 240 Double Unders 120 Pull Ups 100 Hang Clean and Jerks 95/65lbs 120 Push Ups 240 Double Unders

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

Warm-up 3 rounds RA 80’ SA KB/DB carry 8/8 SL deadlift LA 80’ SA KB/DB carry 094.19 MetCon EMOM x 30:00 Min. 1: 2 100’ shuttle runs (fence and back twice) Min. 2: 6 hollow rocks+6 tuckups+6 vups Min. 3: 2 100’ shuttle runs Min. 4: 0:40 heavy bag hold Min. 5: Rest

F.I.T. WOD, April 3, 2019

Warm-up: 2 Rounds 20 ALT box steps 20 ALT bird dogs 20 squat jumps 093.19 MetCon Partner Workout: EMOM until completion 12/10 Calorie Row Max Burpee Box Jumps 24/20″ in remaining time

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

Warm-up: 3 Rounds 16/10 Cal Bike 12 (6/6) weighted cossacks 0:30 HS Hold or 30′ HS walk 092.19 MetCon Partner Workout: 40 Clean and Jerks 115/75lbs Then 40-30-20 Deadlifts 225/155lbs Handstand Push Ups then 40 Snatches 115/75lbs

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

Warm-up: 7:00 AMRAP 100 meter run (fence and back) 10 (5/5) hang DB C&J 100 meter run 5 Strict T2B 091.19 MetCon Partner Workout 5 Rounds Row 600/500m 12 Bar Muscle Ups

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