ACCESSORY - Mo 18.10.21

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

🏋️💪 Tempo Bench Press

3x Max Effort sets at tempo 50X0

🍑

8 Rounds

20s work 20s rest

Canon ball stance back squat. pick weight

Seated banded knee extensions

Weighted wall sit (at parallel), pick plate

Alternating bodyweight jump lunges

*Pick light weights, Perform all 8 rounds of one movement. Take 2min rest befor you hit the next movement.

6️⃣📦

Do the Long version!

Belly fat has to go! It hides the sickpack!

Long version

Row 4000m every 400m do:

20m Dumbbell suitcase farmer carry + 20 standing oblique crunches (each side), heaviest weight manageable for unbroken reps

Short version:

10 x 20m Dumbbell suitcase farmer carry + 20 standing oblique crunches (each side), heaviest weight manageable for unbroken reps