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ACCESSORY - D 18.10.21

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 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

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