TheBoltBlog

5 sets of the complex
1 Power Clean + 2 Front Squats + 1 Hang Clean
+
10,9,8,7….1
Strict Pull Ups
Strict/Wgt Sit Ups
*50m Heavy Sled Pull after each even set

A. 1RM Press
B. 3RM Push Press
+
3RFT
300m Row
10 Thrusters
10 Burpee Box Jumps
+
Band Pull Aparts 3×15

Build to a 1RM Back Squat
+
5 RFT
20 KB Swing
Shuttle Run (10,20,40m)
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Today’s WOD is the first of two WODs we will be retesting for the BOLT Nutrition Challenge. If you are participating in the nutrition challenge make sure you get this workout completed this week. The Back Squat test will not be used in the nutrition challenge, however everyone is encouraged to complete this test sometime this week if they would like to strictly follow our upcoming strength program.
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Below is the link to the nutrition challenge food log. Please download and ensure you complete and send to getbolt@gmail.com by Sunday at 5pm if you want your weekly points.
https://drive.google.com/file/d/0B76jFhM0iF6OeTd6NzlyeUwzLVk/edit?usp=sharing

EMOM – 10
Odd – 1-2 Rope Climbs
Even – 10 Ring Dips
+
AMRAP – 15
300m Run
12 STOH 115/75
9 TTB

EMOM – 14
Odd – Goat/Skill
Even – 20 Double Unders
+
AMRAP – 10
2,4,6,8,10…..
Burpee Pull Ups
Squat Clean 115/75

A1. BB Front Rack Lunge 8-8-8-8
A2. CTB Pull Ups 4×5-12
+
EMOM – 12
Odd – Cal Row 15/10
Even – 15 Box Jumps 24/20
*Scale box jump height allowing you to complete all 15 reps each minute