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ACCESSORY - Sa 16.10.21

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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