9.3.15 “F.I.T THURSDAY”

September 02, 2015

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Here is a link to Barbell Shrugged web page. They have a lot of great stuff on here and great material. The pod cast can be long sometimes but check it out you won’t regret it

http://daily.barbellshrugged.com/category/technique-wod/

Teams of 2
P1 – Row for Cals
P2 – Carry/Run
Round 1
100m KB Farmers walk (53,35)
Round 2
200m Run with Med Ball (20/14)
Round 3
400m Run (bodyweight)

P2 will start on the rower and P1 will complete round one(100m farmers carry). Then they will switch and P2 will complete round 1 also. They will continue this pattern for round 2 and round 3.

B. CORE
:30 second plank
Rest :30
1:00 plank
Rest 1:00
2 Minute Plank

FIT WOD 1
3 Rounds of:
:45 seconds on/ :15 seconds rest

Ring Rows
Air Squats
Hanging Knee Raises or T2B
Tuck Jumps

FIT WOD 2
20 Burpee Box Jumps (20,16)
40 Ab Mat Sit Ups
15 Burpee Box Jumps
30 Ab Mat Sit Ups
10 Burpee Box Jumps
20 Abmat Situps
(12 minute cap)

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