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ACCESSORY - Mo 04.10.21

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


🏋️🍑

Strength Back Rack Lunges

3x12 (6/6),

all sets with same medium weight

3min rest between


🍑💪

8min AMRAP

10 Weighted DB Box Step Up L, BW to light weight*

10 Weighted DB Box Step Up R, BW to light weight*

10 Strict unbroken C2B Pull Up**


No Rest INTO:


8min AMRAP

10 Single Leg Romain Deadlift L, medium

10 Single Leg Romain Deadlift R, medium

10 Unbroken wide Grip Bent over Barbell Row


*stand all the way up with 1 leg, try to not jump up with the other leg!

** bands if needed, chest MUST touch always!


6️⃣📦

Short

3 Rounds

1 Min Plank Hold

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 Plank Hold

1 Min Side Plank L

1 Min Side Plank R

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