Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑
Strength Tempo sets
4x10 Box Squats, heavy (increasing)
*all with tempo: 3sec down explosiv up on a 40cm Box
🍑 Leg Challenege
20 min AMRAP with a weight vest
2-4-6-8-10 usw
- Box step up
- Back Step Lunges
- Air Squat
- Armless Bike cal
Short
Tabata 16x 20sec on 10sec off:
alternate between:
- Mountain Climber
- Heavy Russian Twist
Long
Fat🔥
Row 5000m
every 1000m do:
30 Mountain Climber
30 Heavy Russian Twist
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