Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
💪 Bench Challenge
3 Rounds for time:
All with double DB (2x15/10kg)
30sec Incline Fly, light
30sec Incline Close Hold Bench Press
30sec Incline Bench Press
30sec Hold at 90 degree
💪 Plate Partner Challenge
10-9-8-7-6-5-4-3-2-1
Partner A:
Plate Curls, 15/10kg
Plate Tricep Ext, 15/10kg
Partner B:
Plate Overhead Hold
P1 starts at A
P2 has to hold in OH pos. After P1 has finished A he holds in OH Pos and P2 is doing the curls and ext. no rest between sets.
6️⃣📦
Short
3 Rounds
20 Strict Toes to Bar
1 Min Side Plank L
1 Min Side Plank R
Long
3 Rounds
1-10 Min Erg @ 60-70% MHR
(Min depends on time)
20 Strict Toes to Bar
1 Min Side Plank L
1 Min Side Plank R
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