F.I.T. WOD, January 29, 2019

Warm-Up: 3 Steady Rounds: 400/300 meter row 8/8 DB renegade rows 8/8 SA DB press 029.19 MetCon 5:00 AMRAP 27 deadlifts (135/85) 27 lateral burpees 27 toes to bar 5:00 REST 5:00 AMRAP 21 deadlifts (155/105) 21 lateral burpees 21 toes to bar 5:00 REST 5:00 AMRAP 15 deadlifts (185/135) 15 lateral burpees 15 toes […]

F.I.T. WOD, January 28, 2019

Warm-Up: 4 Steady Rounds: 15/12 Cal Bike 15 Push Ups 6/6 ball front rack wide stance squat to box ( hand ovh) 028.19 MetCon 4 Rounds: 20/16 Cal Row 12 (6/6) FR box step ups (kbs, dbs, sandbag) Rest 2:00 Row fast.

F.I.T. WOD, January 26, 2019

Warm-Up: 4 Steady Rounds Ski 250m 15 Weighted Box Step Ups :30 Sandbag Hug 150/100lbs 026.19 MetCon AMRAP 14 Minutes 9 Toes to Bar 6 Power Clean 155/105lbs 24 Air Squats

F.I.T. WOD, January 25, 2019

Warm-Up: 3 Steady Rounds 12 Overhead Walking Lunge Steps with single Dumbbell Run 200m 18 Push Ups 025.19 MetCon For Time 3 Rounds 15 Power Snatch 75/55lbs 15 Pull Ups 15/9 Calories on Assault Bike Rest 2:00 Snatch and Pull Ups sets SHOULD BE UNBROKEN

F.I.T. WOD, January 24, 2019

Warm-Up: 2 rounds 80’ double kB ovh walk Double KB BO rows 10-15 reps Double KB SL deadlift 10-15 reps 3 rounds 0:30 side plank + front plank + side plank (forearms or hands) 0:30 rest 30:00 timecap Complete 100/80 calories on rower then bike then skierg Every 2:00 not including 0:00 do 7 burpees

F.I.T. WOD, January 23, 2019

Warm-Up: 2 Steady Rounds Bike 30 Cals 15 Dumbbell Push Press 20 S-Arm Dumbbell Overhead Squat (10 each side) 023.19 MetCon For Time 9-7-5 Clean and Jerk 185/125lbs Bar Muscle Ups

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 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

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