20.9.18

WOD
Back Seat (AMRAP – Rounds and Reps)
AMRAP 18:
30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
15/9 to a 50 cm

Sc1:
21/18 Calorie Assault Bike
20 AbMat Sit-ups
20 Dumbbell Box Step-ups
12.5/8 to a 40 cm

Sc1:
18/12 Calorie Assault Bike
20 AbMat Sit-ups
20 Dumbbell Box Step-ups
9/7 to a 40 cm

FIT

WOD WARM UP
:30 Seconds

Easy Bike
Active Samson

Moderate Bike
Active Spidermans

Faster Bike
Slow Air Squats

3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

*Performed with very light dumbbells.*

## Pigeon Pose on Box – :45 Seconds Each Side

## Ankle Stretch on Box – :45 Seconds Each Side

Hópur 1 – Hjól/Róður
20 Seconds Easy
20 Seconds Moderate
10 Seconds Fast
10 Seconds All Out Sprint

Hópur 2
5 Slow Sit-ups
5 Sit-ups

Hópur 3
8 Alternating Step-ups (No Weight)
6 Alternating Step-ups (Light Dumbbells)
4 Alternating Step-ups (Workout Weight Dumbbells)

1 Round

6 Calorie Bike
5 AbMat Sit-ups
4 Dumbbell Box Step-ups

CategoryWOD