Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪
Strength
3x10 Shoulder Press
all sets with same weight
3min rest between
🍑💪
8min AMRAP
10 Landmine Press L, heavy
10 Landmine Press R, heavy
10 DB Lateral Raises,
No Rest INTO:
8min AMRAP
10 Landmine Row L heavy
10 Landmine Row R heavy
10 TRX W Flys
*stand all the way up with 1 leg, try to not jump up with the other leg!
** bands if needed, chest MUST touch always!
6️⃣📦
Short
3 Rounds
30sec Hollow Hold
1 Min Side Plank L
1 Min Side Plank R
Long
3 Rounds
1-10 Min Erg @ 60-70% MHR (Min depends on time)
30sec Hollow Hold
1 Min Side Plank L
1 Min Side Plank R
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