TheBoltBlog

Lets see how we have improved in 2013
CF Open WOD 13.3
AMRAP-10
5 STOH 115/75
10 DL 115/75
15 Box Jumps/Step Ups
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Gymnastic Skill Work – Kipping Pull Ups, Butterfly Pull Ups, Bar/Ring Muscle Ups
Athletes working on MU
False Grip Ring Row or MU transition
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar

A. Halting Snatch 3×2 (1″, top of knee, hip)
B. 4 sets Power Snatch + OHS + Snatch (2s pause in squat)
C. C&J 5×2 @ 75%
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For Time
2000m Row

Wgt/Strict CTB Pull Up
5-5-3-3-1-1
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7 sets
2 Squat Snatch 70-80%
5 Burpee Box Jump 30/24
100m Sprint
– rest 60s

We will take a break from our Weightlifting cycle this week and resume next week
A. SGPP 4×3
B. Snatch Balance 4×3
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3 RFT
500m Row
30 Abmat Sit Ups
10 Heavy Alt KB Snatch

3 RFT
200m Run
25 KB Swings 53/35
200m Run
15 STOH 115/75
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3 sets for quality
15 Band Pull Aparts
15-30s Bat Wings
60s Wgt Plank

A1. FS – 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
A2. Wgt/Strict Pull Ups 5×5
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5 sets for cals/reps
45s Row for Cals
15s Rest
45s Wall Balls
15s rest
45s Double Unders
15s rest
*DU are scored 1 for every 5 reps