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