In 20 min set a 1RM Back Squat
*this is the last week of our back squat cycle. Post Back Squat 1RM and previous 1RM at the beginning of the cycle
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AMRAP – 8
15 Wall Ball
15 HR Push Ups
SLO+Hang Snatch 5×2(2+1)
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Row 1000m
30 OHS 115/65
200 Double Unders
55-60-65-65-70 Thanks for your coaching and always being so patient, Matt!! 20:38 – most of that being the 200 double unders!!
EMOTM – 8
3 Split Jerk @75%
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10 min Cindy
5 Pull Ups
10 Push ups
15 Air Squats
*use as active recovery if you are beat up from Davis
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Mobility
The “if you are beat up” part is funny because it implies there was a chance we might not be beat up…
In which case I would submit you are simply not a human but rather a machine.
Bummed I missed today. Forgot to set my alarm back to normal wake up time after yesterday. And Phil, I echo your sentiments.
3 Rounds for time or 30min AMRAP
19 Thrusters
43 Burpees
19 Pull Ups
45 KBS
125m Wgt Run
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Open post to read more about MSgt Jefferson Donald Davis
Birth: Oct. 22, 1962
Watauga
Carter County
Tennessee, USA
Death: Dec. 5, 2001
Army Master Sgt. Davis was assigned to the 3rd Battalion, 5th Special Forces Group, Fort Campbell, Kentucky. Davis was one of three U.S. Special Forces soldiers and five Afghan opposition fighters who were killed when a 2,000-pound satellite-guided bomb from a U.S. B-52 (friendly fire) missed its intended target north of Kandahar. Jeff was a 1981 graduate of Elizabethton High School in Elizabethton, Tennessee where he played on the football and basketball teams. He also attended Lees-McRae College in Banner Elk, North Carolina, where he played on the football team and studied nursing at East Tennessee State University. In August of 1984 he enlisted as a medical specialist and served in Korea for three years. Jeff is remembered for his fondness for motorcycles. Friends can see him now on his motorcycle, with his vest and his skullcap and a big grin on his face, but he was one of the best soldiers. His awards and decorations include: The Purple Heart Medal, Two Meritorious Service Medals, Two Army Commendation Medals, The Defense of Saudi Arabia Medal, The Liberation and Defense of Kuwait Medal, The Special Forces Tab, The Ranger Tab, The Combat Infantryman’s Badge, The Combat Medic Badge, The Master Parachutist Badge, The Military Freefall Parachutist Badge. Capt Jason Amerine commanded the team that was hit and said that he didn’t want his men remembered as a detachment that was taken out by an errant bomb. “They cannot be remembered that way. They are the best that America has to offer.”
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Proud to do this in honor of JD. Thank you Don for sharing your friend with us. Thank you Don for your service as well. I appreciate it! Again, honored and humbled by our BOLT family. Praying over our time tomorrow and the freedom that we share because of great men and women that lay down their lives for us.
I’m stuck at work today. Don, appreciate you and JD’s service, wish I could do this WOD along with you.
Thank our Lord for men like JD. I’m warming up getting ready to work out in Midland to help honor JD.
God Bless America!!!!!!!!
Matt. Great job with the Hero WOD! JD is looking down with a big smile on his face! What a great turn out by the Bolt crew! Matt thanks for letting me say a few words. It was an honor to remember those who paid the ultimate sacrifice for our country, especially on a day like today! SEMPER FI!!
Don, thanks for sharing JD’s story with us. Doing a hero WOD for him was an experience I’ll always remember. Also, the way you powered through that final round exemplifies what an inspiration you are to all of us. And thank you Matt for putting yesterday together.
A1. BS 5×3 @ 70%, 75%, 85%, 90%, 90%
A2. 20yd Sprint x 5; r/r – 2min
B1. 250m Row x 4
B2. TGU 4×8 (for quality, not time); r/r- as needed
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Something to get you ready for tomorrow’s Hero WOD. “Focus on what you can do, not on what you can’t do”
Great video. It keeps everything in the proper perspective. Also I now hate TGU’s more than burpees!
Thanks for sharing, Matt! Looking forward to the Hero WOD tomorrow!
135-150-160-165-165/ row :56, :56, :58, :59/ TG with 26#
Clean
1-1-1-1-1-1
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Ascending Ladder (1/1, 2/2, 3/3) in 10 minutes
Power Clean 185/125
HSPU
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GHD Raises 3×15
115-125-135-145(PR)-155(fail)-150(PR). Way to go Ashley on those 9 rounds, I got 7 with 3 PC’s at 95#
195# in May….225# this morning.
@Karen – BEAST!! Great Job!
@Karen- that’s awesome!!! You are so strong! My max in May was 175. It stayed at 185 today. 4 rounds + 8 pushups.
May-135#
July-145#
I’m ready to be stronger!