8/23/21- Freddy's Revenge

Matt H.

5 rounds 5 push jerk (185/135) 10 Burpees

Tuesday

Ren & Stimpy

Partner wod For time: 50 DB(2) Box step overs 50/35 at 24/20 40 pullups 30-floor press 135/95 20 sqt cleans 135/95 10 rope climbs 20 sqt cleans135/95 30 floor press 135/95 40 pullups 50 DB (2) Box step overs 50/35 at 24/20 Spilt the work up however you want Partner Helps with the floor press as the spotting partner *Post partner, weights and time

Wednesday

Tabata 8 rounds of ea. 20 on / 10 off SDHP 95/65 Dips (Ring or Matador) Rower (cals) TTB

Thursday

Magic 8 Ball

AMRAP 15 of: 30 Double Unders 12/9 Cal Bike 10 Wall Balls 30 Double Unders 12/9 Cal Bike 20 Wall Balls 30 Double Unders 12/9 Cal Bike 30 Wall Balls ......... Add 10 Wall Balls Each time

Friday

LUMBERJACK 20 For time: 20 Deadlifts(275#/185)/ Run 400 M 20 KBS(70/53)/Run 400 M 20 OHS(115#/75)/ run 400 M 20 Burpees/Run 400 M 20 Pullups(C2B)/ 400 M 20 Box Jumps(24/20")/ 400 M 20 db squat cleans(45#)/ 400 m

Saturday

White Lightning

4 rounds for time 800m/650m row 20 muscle Snatches 75/55 *rest 2 min between rounds **time each round individually