TheBoltBlog

Build to a heavy Clean
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2 RFT
25 Burpees
100′ OHD Walking Lunge 45/35
25 STOH 75/55
100′ Broad Jumps
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3×15 Band Pull Aparts

A. BS 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%
B1. FS 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%
B2. Strict HSPU 4×5-10
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AMRAP-8
10 TTB
10 HRPU

5 sets of
10 TnG DL
400m Run
-rest 3min
*Record load/time for each interval
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Schedule Update for May 23-27th. We will have a limited schedule May 23rd-27th due to the South Central Regional competition in San Antonio.
Thursday May 23rd – All classes as scheduled
Friday May 24th – 515pm as scheduled, all other classes are canceled.
Saturday May 25th – 8am and 9am as scheduled
Memorial Day Monday May 27th – Hero WOD at 9am, no other classes scheduled.

BS 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%
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4 RFT – 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
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200m Run
10 Clean 135/95
10 Jerk
200m Run
10 C&J
200m Run
10 Jerk
10 Clean
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Skill Work
or
10 minutes of run, bike, row at Z1 pace
“A definition of Zone 1 is that it’s a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE) – see chart at end. It’s so easy that you should feel ‘guilty’ when you are done. You don’t think you went hard enough; it didn’t feel like a workout; you don’t think there was any benefit because it felt too easy, etc. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right!”
source – http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/
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5 minutes minimum – mobility/foam roll
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