Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪
Strength Tempo Super Set
5 sets
10 Front Squat, heaviest
no rest into:
10 double db Front Raises, heaviest
2-3min rest
*all with tempo 30X0
3sec down
0sec rest
X explosiv up
0sec rest on top
💪
EMOM 20'
6 Bulgarian Split Squat (6/6)
6 GHD Hip Ext + Face down Hold
6 GHD SU + Max Face up Hold
1' Rest
6️⃣📦
Short
3 Rounds
1' Russian Twist
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' Russian Twist
1 Min Side Plank L
1 Min Side Plank R
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