Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️ Strict Press 6×3 @ heaviest weight *Rest 3min between sets
--Then--
3x10, Strict Press with 10-20% less weight
3x10, DB strict Press, pick weight
💪 3-5 Rounds 5 Bent over barbell row, pick weight 10 Double dumbbell reverse fly, 30 Banded straight arm lat pull-down
–Rest 1 min–
5 Skull crusher, pick weight 10 Dumbbell behind the head extension, pick weight 30 Banded tricep extension *Rest 2 min between rounds
6️⃣📦
Long version:
2100m Bike
Every 300m do 30 Straight Leg Abdominal Crunch
or
Short version:
200 Straight Leg Abdominal Crunch
Every Break do 20" Wall Sit