Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪 Tempo Strict Pull Up
tempo 13502
accumulate 30reps of:
1sec up /
3sec hold /
5sec down /
2sec rest
💪 8 Rounds
20s work 20s rest
- Double DB lying incline scull crusher
- Double DB lying incline reverse fly
- Double DB Kick Back
hold kick back if you can't do more reps
- Double DB/ KB Bent over Row
*Pick light weights, Perform all 8 rounds of one movement. Take 2min rest befor you hit the next movement.
6️⃣📦
Do the Long version!
Belly fat has to go! It hides the sickpack!
Long version
Ski 4000m every 400m do:
30s Dumbbell OH Hold
+ 10m DB Plank side walk, heaviest weight manageable for unbroken reps
Short version:
5 x 30s Dumbbell OH Hold
+ 10m DB Plank side walk, heaviest weight manageable for unbroken reps