F.I.T. WOD, December 12, 2018

Warm-Up: 3 Steady Rounds 50 Double Unders 15-20 inverted pullups or strict pullups 0:30 wall facing hs hold with weight shift 15-20 jerk walkouts (no barbell)10-15 BTN pause 0:03 jerk drive + pause 0:03 catch in jerk (empty barbell) 346.18 MetCon AMRAP 4 Minutes x 3:Row 500m/400m15 Deadlifts 225/155lbsMax Rope Climbs in remaining timeRest 2:00

F.I.T. WOD, December 11, 2018

Warm-Up: Couch Stretch 2:00/side 2 rounds 20/15 cal bike 25 air squats Double squat lateral jump overs 3×4 345.18 MetCon 3 Rounds: 12 Thrusters 105/70lbs 15 Bar Facing Burpees 15 Toes to Bar

F.I.T. WOD, December 10, 1028

Warm-Up: 3 rounds 300/200 meter row 10 squat jumps (45/35) 10 (5/5) split squats (45/35) 5 BTN snatch grip push press (45/35) 344.18 MetCon For Time: 70/40 Calories on Assault Bike 45 Wallballs 20/14lbs 20 Dumbbell Box Step Overs 50/35s, 24/20″

F.I.T. WOD, December 8, 2018

Warm-Up: Stretch: Couch Stretch 2:00/side 3 rounds 400/300 meter row 20 kbs 10 kb squats w/ 0:03 pause in bottom 342.18 MetCon For Time 25 Front Squats 185/135lbs 100′ Handstand Walk 25 Front Squats *Score is for time

F.I.T. WOD, December 7, 2018

Warm-Up: 3 Steady Rounds 1k Bike 15 Banded Good Mornings 15 Push Press 45/35lbs 341.18 MetCon 3 Steady Rounds 1k Bike 15 Banded Good Mornings 15 Push Press 45/35lbs

F.I.T. WOD, December 6, 2018

Warm-Up: 2:00/2:00 couch stretch 3 rounds 1:00 high plank 20 wall balls 340.18 MetCon 2:00/2:00 couch stretch 3 rounds 1:00 high plank 20 wall balls

F.I.T. WOD, December 5, 2018

Warm-Up: 2 rounds 100’ OVH walking lunge (DB/KB) 20 squats with KB/DB 0:30 wall facing HS hold 339.18 MetCon 3 Rounds 21 Push Press 135/95lbs 21 Deadlifts 135/95lbs 400m Medball Run Rest 2:00 *Score is for time in each round

F.I.T. WOD, December 4, 2018

Warm-Up: 2 rounds 50/35 calorie row 1:00/1:00 spider mob. With rotation Then- hurdles 6×4 338.18 MetCon 3 Rounds 5 Squat Snatch 155/105lbs (10 heavy DB or KB snatches) 6 Bar Muscle Ups Run 200m *Score is for time

F.I.T. WOD, December 3, 2018

Warm-Up: 3 Steady Rounds 10 Push-ups 20 Hollow Rocks 30 Alternating Jumping Lunges 337.18 MetCon Part I: 6 Rounds (10:00Min. Time Cap): 6 Power Cleans (135/95) 10 Lateral Burpees Over Bar *Score is for time Part II: E2MOM x 5 RDS w/ 0:20 rest/transition 12/8 Cal on Bike OR Ski ME Kipping HSPU *Score is […]

F.I.T. WOD, November 30, 2018

Warm-Up: 3 Steady Rounds 1k Bike or 500 M Ski 20 ring rows or inverted pullups 0:30 wall facig hs hold 334.18 MetCon AMRAP 4:00 x 3 15 Dumbbell Box Step Overs 24/20″ 50/35lbs 50m Sandbag Carry 100/70lbs Max Strict Pull Ups in remaining time Rest 2:00 *Score is for total number of strict pull-ups […]

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