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