Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪
Strength Tempo Super Set
5 sets
10 Bench Press, heaviest
no rest into:
10 Goblet Squat, heaviest
2-3min rest
*all with tempo 30X0
3sec down
0sec rest
X explosiv up
0sec rest on top
💪
EMOM 20'
6 DB Fly + Max set Banded Flys
6 Lying Skull Crusher + Max set Double DB Kick Back
6 Wide Grip Pull Up + Max set Banded Bicep Curls
1' Rest
6️⃣📦
Short
3 Rounds
Accumulate 1 Min: Gun Walk, heavy
1 Min Side Plank L
1 Min Side Plank R
Long
3 Rounds
1-10 Min Erg @ 60-70% MHR (Min depends on time)
Accumulate 1 Min: Gun Walk, heavy
1 Min Side Plank L
1 Min Side Plank R