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ACCESSORY - Mi 01.09.21

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.

🏋️🍑 Strict Press 5×3 Deadlift, @ heaviest weight *Rest 3 minutes between sets


3x10, Heavy Hip Thrusts ,pick weight

3x10, Weighted GHD Hip Extensions, pick weight

🍑 3-5 Rounds 5 Unbroken Front Squat, heavy 10 Suitecase DB Rev. Stpe Lunges, (5 each leg), 2x heavy kg 20 Banded Air Squat

–Rest 1 min–

5 RDL, same weight as front squat 10 Single leg box step up, (5 each leg to a 50/40cm box) pick weight 20 Banded good morning *Rest 2 min


Long version:

2100m Ski

Every 300m do 30 Russian Twist, 16/12kg (L+R = 1 rep)


Short version:

150 Russian Twist, 16/12kg (L+R = 1 rep)

Every Break do 10 V-Ups

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