EMOM – 4
2 Clean @55-70%
EMOM – 8
1 Clean
*Begin at 75% and build each set. If you miss an attempt you are done for that minute, drop the weight on next minute and if successful continue building. Record loads and total # of successful lifts.
+
For total time:
40 Wall Ball
– rest 1 min
600m Run
– rest 1 min
40 Wall Ball
Push Jerk 7-7-7-7
*Focus on dropping under the bar and efficiency of movement – stringing reps together, no Push Press allowed!
+
15min
Run/Row/AirDyne/Jump Rope
*Move for 15 minutes, this should be at an easy aerobic Z1 pace
+
Accumulate 5 min in FLR
————
Those that missed yesterday can make up the 9/11 hero WOD! You will also have the opportunity to make it up on Saturday!
BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
———
60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.12
A. DL 3×3@80%
B. DE DL 3×3@65%; r/r – 120s
+
E4MOM for 16 min or 4 sets
1min ME Burpee Box Jumps
200m Sprint
*Record reps and time for each interval
————–
Natural Born BOLTers – From L to R Shawnda, Billy, Dela, Travis, Alice
Press
5@65%
5@75%
ME@85%
5@75%
5@65%
+
AMRAP – 15
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
then
3 C&J 185/125
———-
Alaskan Glacier BOLT
EMOM – 10
Odd – 3 FS – Building
Even – 6-12 TTB
+
AMRAP – 10
200m Run
3, 6, 9, 12, 15… Hang Power Snatch 95/65
+
Mobility Work – 10min minimum
– Couch Stretch
– Pigeon Stretch
– Shoulder Mobility
– T-spine rollout
– Froggy Stretch
———–
**STORMCENTER ALERT**
Yesterday in the Grand Canyon – Thunderstorms with Heavy BOLTing
32:53 – 35# KB, 25# plate, 65# OHS, subbed ring rows b/c of rips. Great effort, everyone!! Thanks, Matt!