Press
5@65%
5@75%
ME@85%
5@75%
5@65%
**Compare to 9.9.13. If you completed more than 5 reps on your ME set on 9.9.13, add 5lbs to your %’s for each set.
+
3 Sets of
AMRAP – 3
3 Heavy Thrusters
5 Burpees
7 Box Jumps
– rest 1 min
**Pick up where you left off after each AMRAP and record total rounds
+
Day 9 of Burpees
————
Wherever you go, whatever you do, BOLT! Bolzen’ing has reached Germany
A. DL 1×2 @95%
B. DE DL 3×3 @70%; r/r 120s
+
AMRAP – 10
3 Wall Climbs
6 Squat Cleans 115/75
100m Sprint
5 sets of
2 High Hang Cleans + 2 Jerk
+
30-20-10
KBS
HRPU
**100m KB Farmer’s Carry after each round
OHS
7-7-7
+
EMOM – 18
1st min – 6 Front Rack Lunges (each)
2nd min – 30s ME Pull Ups
3rd min – 15 UB Wall Ball
In 15 min build to a 1RM Front Squat
+
For Time
400m Run
15 PC 135/95
400m Run
15 STOH 135/95
400m Run
15 C&J 135/95
————-
In case you haven’t heard the 815am class decided to start the 100 day burpee challenge on Monday and challenged the rest of BOLT to join them. Rules of the challenge
1. Do 1 burpee on day 1, 2 burpees on day 2……
2. You make up previous days burpees if you do not complete them (you can start today with 6 burpees, 1 from Monday, 2 from Tuesday and 3 for Wednesday.
**BAD NEWS – you can’t use burpees in the WOD towards your daily requirement
**GOOD NEWS – you can break up the burpees however you would like throughout the day
**BENEFITS – Burpees will suck less, and you will have something to do over the holidays when you gorge yourself on delicious food and miss the gym
Wahoo! Made the blog!
Great pic Laura & Josh. You’re on top of the world.