TheBoltBlog

A. BS 3×12
*2nd set heavier than 9.5.17
B.
4 sets
ME TTB
12 Burpees
6 Heavy FS
rest 3min
*score total TTB reps, FS load and time

A. E2MOM for 6 sets
Power Clean + Hang Squat Clean + Squat Clean
B.
2 RFT 16min Cap
20 Cal AB
40 Cal Row
600m Run
–––––––––
or
Make up 9/11 Hero WOD

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 9.11.16

A. FS 4×6
*Begin at 70%
B.
EMOM 15
Min 1: 3-5 BMU
Min 2: 20 Russian Swings
Min 3: 14 OH Walking Lunge 45/35

A. Every 90sets for 10 sets
Odd: 7 HPC
Even: 1-5 sHSPU + 1-5 HSPU + 10s HS Hold
B.
500m Row x 4
rest 2min

For Time
400m Wgt Run (Vest, MB, SB, etc)
then 3 rounds of
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20
400m Wgt Run
then 2 rounds
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20
400m Wgt Run
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20