June 13, 2013
2RFT
50m Walking Lunge
250m Run
20 Ring Dips
20 DL 185/125
0 Comments
filed under: WOD
Archive for June, 2013
June 12, 2013
BS 1×4@75, 3×4@80%
+
1000m Recovery Row
20 TGU – slow and steady
–or–
Death by Power Snatch – 5 Burpees to start each min
Min 1 – 5 Burpees, 1 PS
Min 2 – 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.
+
10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance.
4 Comments
June 11, 2013
EMOM – 12
Odd – 3 Cleans @75-80%
Even – 5-10 HSPU
+
A.
AMRAP – 5
8 CTB Pull Ups
12 Wall Ball
–rest 2min
B.
For time – Complete the same # of rounds/reps completed on part A
8 Pull Ups (not CTB)
12 Wall Ball
0 Comments
June 10, 2013
Build to a 1RM Jerk
+
3-6-9-12-15 STOH 115/75
15-12-9-6-3 Burpees
0 Comments
filed under: WOD
June 9, 2013
A. BS 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95%
B1. FS 1×5@65%, 1×4@75%, 1×4@80%, 1×4@80%
B2. Wgt Pull Ups 4×3
+
400m x 4
r/r – 2min
—
So proud of our BOLT Masters! Brandi, Colleen, Su, Mark, David, Bill, Frank, Lance and Don great job!
3 Comments
filed under: WOD
-
I loved cheering for you guys and can’t wait to compete with you next year! Frank, you’re rockin the shorts! Way to compete!!
-
-
That was my first competition to watch! Fantastic job and so proud to be part of this family!!!
June 6, 2013
Bar/Ring MU Skill Work
—
or if you do not have 15 UB Pull Ups AND at least a few Ring Dips
Standard/Butterfly Kipping Skills
Bar/Ring Dips 3×10
+
For Time
30 Burpees
then
21-15-9
TTB
OHS 115/75
then
30 Burpees
2 Comments
filed under: WOD
-
Lance, you were talking about learning a MU last night. Here’s your chance.
-
Congrats to Josh D for his first bar MU today! He said this is easy and went ahead and did 6!
“recovery” or “death by…” Wonder what the most popular choice will be tomorrow??
I am very impressed at this guy’s ability to speak 1000 words per minute immediately after lifting. That has to do with his ability to tighten his glutes right?
thaaaaats what that mobility thing with the band does…… wait, still don’t understand completely.
We did death by snatches 8/15/12 … I did not make it 10 rounds back then.