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ACCESSORY - Mi 15.09.21

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

🏋️🍑 Paused Front Squat 5×2 @ Heaviest weight across all sets

Pauses at bottom. *Rest 2-3 min between sets


💪🍑

10-9-8-7-6-5-4-3-2-1

Bent over Barbell Row


After each round do:

20 Banded Good Morning

10 TRX/ Ring Row

1min Rest till the next round


6️⃣📦

Do the Long version! Belly fat has to go! It hides the sickpack!


Long version 30min+:

3 Rounds of:

5 Min Ski with 80% of MHR

20 Russian Twist (l+r=1rep)

5 Min Ski with 80% of MHR

20 Slow Mountain Climber (l+r=1rep)


Long version 60min+:

3 Rounds of:

10 Min Ski with 70% of MHR

20 Russian Twist (l+r=1rep)

10 Min Ski with 70% of MHR

20 Slow Mountain Climber (l+r=1rep)


Short version:

3-6 Rounds of:

1 Min Ski with 90% of MHR

20 Russian Twist (l+r=1rep)

20 Slow Mountain Climber (l+r=1rep)

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