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ACCESSORY - Mi 13.10.21

Aktualisiert: 13. Okt. 2021

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


🏋️💪

Strength Tempo sets

30 Negative Chin Ups


*all with tempo: 5sec down


💪 Arm Challenege

3 sets of:

30" in and out curls, light weight

30" hammer curls

30" bicep curls

30" holding at 90 degree

rest as needed


no rest between

💪 Shoulder Challenege

3 sets of:

30" Double DB Shoulder Press

30" Double DB OH Hold

30" Double DB Front Raise

30" Double DB Front Raise Hold

rest as needed


no rest between


6️⃣📦

Short

Tabata 16x 20sec on 10sec off:

alternate between:

- Weighted Sit Ups

- Leg Lever


Long

Fat🔥

Bike 5000m

every 1000m do:

30 Leg Lever

30 Weighted Sit Ups


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