TheBoltBlog

Diane
21-15-9
DL 225/155
HSPU
*You should finish this WOD well under 8min. If 225/155 is greater than 70% of your 1RM scale to 70%. For HSPU scale the movement if necessary
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6 sets
30s Hard Run 80-85%
2min Easy/Sustainable Run 60-65%

Snatch – 2 sets
2@70%
2@75%
2@80%
2@85%
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Tabata Mash Up
Hang Power Clean 115/75
Wall Ball

A. Press 3-3-3
B. Push Jerk 7-7-7
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AMRAP – 10
8 Thrusters 95/65
8 Pull Ups
8 Burpees

7 sets
5 TnG DL
50m Farmers Carry
100m Sprint
-rest 1 min
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For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / Banded Good Mornings

A1. Back Squat 1-2-3-2-1; all sets @90%
A2. Wgt/Strict Pull Ups 5×3
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4 RFT
10 TTB
10 Deficit Strict Push Ups
40 Double Unders
*For the deficit push ups, hands on plates, feet elevated. Work with a coach to choose a challenging setup based upon your ability level.

With a running clock
At 0:00 – Row 1k
At 7:00 – 3RFT
12 OHS 95/65
12 Burpees
At 14:00 – 3 RFT
20 KB Swings 53/35
20 Box Jumps 24/20
At 21:00 – 1k Row
*Once work is completed rest until next start time. If you do not complete the work in time, stop and move on to the next couplet or row. Record times/reps completed for each couplet/row