“Freddys revenge”
5rft
5 STOH 80/52,5 kg
10 burpees

3 RFT
400m run/500m row/ 1000m bike
30 KBS
20 box jump overs

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Backtrack reverse lunges
E2MOM x 5
10 reps (5 per leg)
@ 40% 1RM backsquat

AMRAP 15 min:

10 cal assault bike
5 devil’s presses
12 box jumps

VX7A

500m row
then
2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions

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30s. each movement 4 rounds, rest 30s. b/w exercises.
1) Hollow Sliders on bench. Can be done on a rower as well
2) Hollow jump to support
3) Front Lever Pull Down Holds
4) Hollow hold

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• Sliders on rower: maintain your hollow position and focus on small but controlled movement. think about pushing the floor as going back and "pulling" the floor as coming forward. KEEP YOUR HIPS DOWN, MOVEMENT IS MADE FROM SHOULDERS AND LATS!!
• Jump to support: bar on shoulder hight, keep arms straight and have hollow position in the final position
• Front Lever Pull Down Holds: use a band that allows you to focus creating the movement from the lats only. rest of the body maintains hollow position. imagine to push the bar down with your palms and getting your head as high as possible.
• Hollow hold: make sure to keep your lower back on the floor, scale to dead bug if must.

Run 5k, moderate pace.

For time:

• 100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

2:00 easy bike or row

Normal warm up

Barbell warm up

WOD with a partner

AMRAP 8:00
100/70 cal bike
Max clean and jerks 135/95

Rest 2:00

AMRAP 8:00
100/70 cal row
Max hang clean and jerk 135/95

Rest 2:00

AMRAP 8:00
100/70 cal bike
Max clusters 135/95

For time :

60 GHDSU w/ Medball 20/14p
Every 1:30 5 burpees.

Basic Condition & Speed

Bike 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%

Row 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%

Ski 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%