TheBoltBlog

EMOM – 12
1st min – 5-10 Strict HSPU
2nd min – ME Double Unders in 30-40s
3rd min – 5 Depth Drop Jumps
**Scaled work
1st min – If you do not have strict HSPU kicked up to wall – 2-3 Wall Climbs
2nd min – If you have 1 DU work DUs, otherwise singles
3rd min – Start on a short box/stack of plates, if you cannot land in a strong position (knees out, tight midline, soft landing) just do a depth drop and land in a good/strong position (NO Jumping!!)
+
For time:
50 Wall Ball
400m Run
50 KB Swings
800m Run
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Team IncrediBOLTs

5 sets of
High Hang Snatch + Hang Snatch + 2 OHS
+
5 sets
5 Heavy Front Squats
10 CTB Pull Ups
200m Run
– rest 90s
*Record total time and load

AMRAP – 9
200m Run
10-15 HRPU
10 TTB/Abmat Situps
–rest 5 min
AMRAP – 9
250m Row
10 Light KB Swings
5 KB Facing Burpees
–rest 5 min
AMRAP – 9
60s skipping rope
5 Pull Ups/CTB Pull Ups
15 Walking Lunges
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This is Aerobic Power training, 70-80%. Goal is to move for the entire 9 minutes of each AMRAP. Choose appropriate weight and pace to stay aerobic and maintain continuous movement.
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Fantastic job by all of our athletes competing this weekend! Sam finished 1st in the Teen division. Cass finished 1st in the Women’s RX’d division (20-30yo). Courtney finished 2nd in the Men’s RX’d division (30-40yo). Janet finished 8th in the Women’s RX’d division (20-30yo). Chris finished 12th in the Men’s RX’d division (20-30yo). And Frank held his own versus a bunch of 40 year olds. Team BOLT (Janet, Cass, Chris, Sam) finished 5th in the Team RX division (they were also the only top team that competed individually on Friday). The incrediBOLTs (Brandi, Ashley M, Lance, Jeff) finished in the top half of over 100 scaled teams! Also a big shout out to the BOLT Stormcenter who came out to represent and support our athletes!

Ashley M. mentioned something similar over on Twitter, but I think it bears repeating. Each time we go to a competition I am in awe of our athletes and community. I couldn’t be more proud of the effort and sportsmanship that our athletes and the Stormcenter display on a daily basis at the gym, so it is no surprise when it shines brightly at competition. A great reminder of how extremely thankful I am for each one of you and all that you do to make BOLT great! You ALL should be proud.
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Also, our little baby boy is all growns up! Andy will be leaving us to head to the University of Arkansas tomorrow:( Send him your best!
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The Beard-less Prince of CrossFit takes 1st!