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