30.8.18

WOD & FIT
Fight Back (AMRAP – Reps)
5 Rounds:
1 Minute Kettlebell Swings 24/16
1 Minute Reverse Lunges
1 Minute Calorie Bike/Row/10 m. Shuttle Sprints
1 Minute Rest

The score today is the lowest number of reps in any round of the five rounds.

For example, if your cumulative reps of the three movements across the five rounds went 75-75-73-68-71, your score would be 68 reps.

Sc1. 20/12
Sc2. 16/8

Warm-up
1 Minute
Easy Bike
Active Spidermans

:45 Seconds
Moderate Bike
Active Samson + Air Squat

:30 Seconds

Faster Bike
Push-up to Down Dog

Pigeon Pose – 1 Minute Each Side
Child’s Pose – :45 Seconds

*With Lighter Kettlebell:*
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
6 Alternating Reverse Lunges
x2-3

*With Workout Kettlebell:*
3 Russian Swings
3 Full Swings
x2-3

1 Round

20 Seconds Kettlebell Swings
20 Seconds Reverse Lunges
20 Seconds Calorie Bike/Row/10 m. Shuttle Sprints

CategoryWOD