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ACCESSORY - Fr 06.10.21

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

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