Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪
Strength
5x5 Sumo Deadlift
all sets with same weight
3min rest between
🍑💪
8min AMRAP
10 Concentration Curl R, heavy
10 Concentration Curl L, heavy
10 Good Morning, heavy
No Rest INTO:
8min AMRAP
10 Hip Thrusts, heavy
10 Double DB RDL
10 Bicep Curls, Z Bar or BB
6️⃣📦
Short
3 Rounds
1 Min Slow Mountain Climber
1 Min Side Plank L
1 Min Side Plank R
Long
3 Rounds
1-10 Min Erg @ 60-70% MHR (Min depends on time)
1 Min Slow Mountain Climber
1 Min Side Plank L
1 Min Side Plank R
Comments