December 30, 2012
In 10 min Build to a 1RM Press
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3 Rounds of Eva
800m Run
30 KBS
30 Pull Ups
6 Comments
Archive for December, 2012
December 27, 2012
Build to heavy C&J in 20min
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EMOTM – 7
2 Squat Clean Thruster 135/95
then
AMRAP Double Unders for the remainder of the min
*Score total DU’s completed
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Don’t forget about the Tween Party at the Wuistinger’s! If you don’t know them show up anyway
Morning and nooners – bring a side or salad
Afternooners – bring a main
BYOB
630pm @ Casa Wuistinger
1827 Hill Ridge Dr
Flower Mound, Tx 75027
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*One change to the schedule, on Dec the 31st we will have one early morning class at 6am, instead of two classes at 530am and 630am
1 Comments
filed under: WOD
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Travel WOD: EMOTM – 20, odd 4 FS @ 135#, even 8 dumbbell snatch @ 50# then 4×10 TTB; not too hard but I’m sick and on vacation. I only got a few odd looks at “Your Best Body Gym and Day Spa” in Gaffney, SC
December 27, 2012
A1 BS 5-5-5-5-5
A2 High box jumps 5×3; r/r 2min
B1. GHD raises 4×10; r/r 30s
B2. KBS 4×15; r/r 30s
B3. Prone Plank 1 min; r/r 30s
C. Heavy TGU 3×3 each arm
0 Comments
filed under: WOD
December 25, 2012
Partner Work
EMOTM-16
2 Snatch @ 75-80%
*Alternate minutes w/partner, each completes 8 sets
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AMRAP-12
10 Burpees
10 Pull Ups
10 Wall Ball
*One person works at a time, P1 completes 10 Burpees, P2 completes 10 Pullups, P1 completes 10 Wall Ball, P2 completes 10 Burpees, etc
0 Comments
filed under: WOD
December 21, 2012
12 Days of BOLT Christmas
1. SC&J 185/125#
2. Burpee w/ lateral hop over bar
3. HSPU
4. Pistols (4 total)
5. Pull ups
6. Box jumps
7. KBS
8. HR Push Ups
9. wall ball 20/14#
10. DL 185/125#
11. TTB
12. Burpee-Lunges
1 Comments
filed under: WOD
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…I feel that we should do a Feets of Wrath competition in the gym for festivus…!
December 20, 2012
A1. Wgt Pull Ups 3-3-3-3-3
A2. Press 1-1-1-1-1
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Tabata Mash Up
Plate to Overhead 45/35
Double Unders
-immediately run 400m
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Schedule for the holiday weeks is here http://blog.get-bolt.com/about/schedule/. You can see the schedule anytime by scrolling over the About tab above and clicking on Schedule. Notice the gym will also be open on the 23rd to make up the Christmas WOD, work on goats or anything else.
1 Comments
filed under: WOD
Clever!!
I’ll be at 6am for the rare opportunity to workout with the morning group! Happy New Year!!!
Tomorrow is going to be rip fest 2012
Looks awesome! So, noon is the last class tomorrow?
Not to be Debbie-Downer but its supposed to rain all day and be about 45 degrees. …pneumonia anyone?
What’s plan b?
Not to be a complete girl, but I’m really glad that I checked the blog before I did my New Year’s Eve manicure. I suppose I will be holding off until this party is over.
This was tough!! Good way to end the year. Looking forward to seeing everyone crush new goals in 2013!! 29:19