Strict HSPU 3×9,7,5 + ME Kipping HSPU
+
AMRAP – 12
1000m Row Buy in, then
3 C&J 135/95
5 CTB Pull Ups
6 C&J
10 CTB Pull Ups
9 C&J
15 CTB Pull Ups
12 C&J
20 CTB Pull Ups
………..
BS – 3@75%, 3@85%, 1@95%, 1@100+%, 1@100+%
+
3 RFT
7 Squat Cleans (@50% 1RM)
14 TTB
21 HR Push Ups
8:52 55# ; 130-150-165-175-180 PR! Lots of PRs on the board today! Great work, everyone!!
Great job crew!!
275-295-325-345-345
Metcon- cant remember on board, did with #135
Check out the BOLT Kids webpage, under the Programs tab at the top of the screen.
Or go to http://blog.get-bolt.com/programs/bolt-kids
you can put me down for qty of 1 unless you want to make an exception for my 4 yr old, then I’ll take qty 2
KB Snatch Skill Work
+
10min AMRAP
5 R Arm KB Snatch
5 L Arm KB Snatch
10 Pull Ups
Pro Long Shuttle – 5-10-15yds
r/r – 2min
Max rep OHS 135/95 Compare to 1.4.12
400m Run
21 DL 225/145
9 Push Press 135/95
400m Run
15 DL
15 Push Press
400m Run
9 DL
21 Push Press
+
Mobility
Wgt Push Ups
3-3-3-3-3-3
+
3 sets of
30 cal AirDyne
300m Row
300m Run
r/r – 3min
Loved this because it was so challenging! Thanks, Matt for trying to push me to do the 95#. Wish I could have kept up with it, but not after the row! 37 reps with 85#