Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️ Paused Shoulder Press 5×2 @ Heaviest weight across all sets
Pauses at shoulder. *Rest 2-3 min between sets
💪
10-9-8-7-6-5-4-3-2-1
Double DB Arnold Press, heaviest
Lying Skull Crusher
After each round do:
10 DB Side Raises
10 Double DB Kick Back
1min Rest till the next round
6️⃣📦
Do the Long version! Belly fat has to go! It hides the sickpack!
Long version 30min+:
3 Rounds of:
5 Min Row with 80% of MHR
20 Toes To Bar
5 Min Row with 80% of MHR
20 GHD Back Ext. or BB Good Morning
Long version 60min+:
3 Rounds of:
10 Min Row with 70% of MHR
20 Toes To Bar
10 Min Row with 70% of MHR
20 GHD Back Ext. or BB Good Morning
Short version:
3-6 Rounds of:
1 Min Bike with 90% of MHR
20 Toes To Bar
20 GHD Back Ext. or BB Good Morning
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