TheBoltBlog

3 RFT
400m Run
10 C&J 135/95
20 TTB
30 Box Jumps 24/20

EMOM – 10
Min 1-4 – Snatch 78%
Min 5-7 – 83%
Min 8-10 – 88%
then 4×1 building to a heavy single, 2min rest btwn reps
+
3 sets
15 Thrusters 95/65
12 Bar Facing Burpees
rest 1min
—————
WL Track
A. EMOM-15– Snatch 1-5@78%, 6-10@83%, 11-15@88%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 3×1@95%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s

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 9.11.14

EMOM – 10
Clean @75%
+
600m Row
40 Abmat Sit Ups
20 Power Clean @60-65%
40 Abmat Sit Ups
600m Run

—————
WL Track
A. EMOM-10 – Clean @75%
B. Clean DL w/ 5s lower 3×3
C. 1 1/4 FS 4×3
D. Push Press 5×3@80%
E. Banded Row 3×8-12 w/2s pause

Split Jerk 5×3
*focus is speed and footwork, not load
+
100 Double Unders
21 DL 185/125
75 DU
15 DL
50 DU
9 DL

EMOM 10
Snatch @75%
+
Helen
400m Run
21 KB Swing 53/35
12 Pull Ups