25.9.18

WOD
Flip Flop (Time)
Time Cap 25 min

30-20-10:
Kettlebell Swings 24/16
Calorie Bike

Directly into…

10-20-30:
Deadlifts 60/42.5
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

Sc1:
KB 20/12
DL 50/35

Sc2:
KB 16/8
DL 40/25

FIT

WOD WARM UP
:30 Seconds

Easy Row
Active Samson

Moderate Row
Active Spidermans

Faster Row
Push-up to Down Dog

## Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Child’s Pose on Kettlebell – 1 Minute
## PVC Hinge – 1 Minute

*With Lighter Weight:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings
– – – – – – – – – – – – – – – – – – – –
*With Workout Weight:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings

5 Deadlifts
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –
5 Deadlifts

## 1 Round

4 Kettlebell Swings
4 Calorie Bike
4 Deadlifts
4 Calorie Row

CategoryWOD