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	<title>TheBoltBlog &#187; Girl WODs</title>
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	<link>https://blog.get-bolt.com</link>
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		<title>WOD 1.16.17</title>
		<link>https://blog.get-bolt.com/2017/01/15/wod-1-16-17/</link>
		<comments>https://blog.get-bolt.com/2017/01/15/wod-1-16-17/#comments</comments>
		<pubDate>Mon, 16 Jan 2017 01:40:35 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=6016</guid>
		<description><![CDATA[5x2(1 Hang Power Snatch + 1 OHS + 1 Hang Snatch)
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups
*if you finish under 7:00/7:30 rest 3min and complete Half Jackie
500m Row
25 Thrusters
15 Pull Ups]]></description>
				<content:encoded><![CDATA[5x2(1 Hang Power Snatch + 1 OHS + 1 Hang Snatch)
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups
*if you finish under 7:00/7:30 rest 3min and complete Half Jackie
500m Row
25 Thrusters
15 Pull Ups]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 6.10.16</title>
		<link>https://blog.get-bolt.com/2016/06/10/wod-6-10-16/</link>
		<comments>https://blog.get-bolt.com/2016/06/10/wod-6-10-16/#comments</comments>
		<pubDate>Fri, 10 Jun 2016 12:12:47 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=5662</guid>
		<description><![CDATA[Lynne
5 Rounds
ME Bodyweight Bench Press
ME Pull Ups]]></description>
				<content:encoded><![CDATA[Lynne
5 Rounds
ME Bodyweight Bench Press
ME Pull Ups]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 4.22.14 &#8211; Diane</title>
		<link>https://blog.get-bolt.com/2014/04/21/wod-4-22-14-diane/</link>
		<comments>https://blog.get-bolt.com/2014/04/21/wod-4-22-14-diane/#comments</comments>
		<pubDate>Tue, 22 Apr 2014 01:21:53 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4309</guid>
		<description><![CDATA[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
+
6 sets 
30s Hard Run 80-85%
2min Easy/Sustainable Run 60-65%]]></description>
				<content:encoded><![CDATA[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
+
6 sets 
30s Hard Run 80-85%
2min Easy/Sustainable Run 60-65%]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 3.10.14 &#8211; Helen</title>
		<link>https://blog.get-bolt.com/2014/03/09/wod-3-10-14-helen/</link>
		<comments>https://blog.get-bolt.com/2014/03/09/wod-3-10-14-helen/#comments</comments>
		<pubDate>Mon, 10 Mar 2014 00:30:44 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4224</guid>
		<description><![CDATA[5 sets 
3 Position Clean + 1 Jerk
+
Helen
3RFT
400m Run
21 KB Swing
12 Pull Ups
Compare to 1.13.14]]></description>
				<content:encoded><![CDATA[5 sets 
3 Position Clean + 1 Jerk
+
Helen
3RFT
400m Run
21 KB Swing
12 Pull Ups
Compare to 1.13.14]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 11.5.13</title>
		<link>https://blog.get-bolt.com/2013/11/04/wod-11-5-13/</link>
		<comments>https://blog.get-bolt.com/2013/11/04/wod-11-5-13/#comments</comments>
		<pubDate>Tue, 05 Nov 2013 02:42:01 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3985</guid>
		<description><![CDATA[C&#038;J - Build to a heavy single
+
Diane - Compare to 12.12.11
21-15-9
DL 225/135
HSPU
+
75 Wgt Sit-ups]]></description>
				<content:encoded><![CDATA[C&#038;J - Build to a heavy single
+
Diane - Compare to 12.12.11
21-15-9
DL 225/135
HSPU
+
75 Wgt Sit-ups]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/11/04/wod-11-5-13/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 8.21.13</title>
		<link>https://blog.get-bolt.com/2013/08/20/wod-8-21-13/</link>
		<comments>https://blog.get-bolt.com/2013/08/20/wod-8-21-13/#comments</comments>
		<pubDate>Wed, 21 Aug 2013 02:32:44 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3811</guid>
		<description><![CDATA[A. DL 1x2 @ 80%
B1. DE DL 8x3 @ 65%
B2. Even sets only - Bent over KB Row 4x8; r/r - 90s
+
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips 
------------------
When Bob Couch says "Pump Iron", I listen.  Mayur, I heard Bob is looking for a new training partner!
<iframe width="853" height="480" src="//www.youtube.com/embed/Rhl5K0mTSKY" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[A. DL 1x2 @ 80%
B1. DE DL 8x3 @ 65%
B2. Even sets only - Bent over KB Row 4x8; r/r - 90s
+
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips 
------------------
When Bob Couch says "Pump Iron", I listen.  Mayur, I heard Bob is looking for a new training partner!
<iframe width="853" height="480" src="//www.youtube.com/embed/Rhl5K0mTSKY" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
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		<slash:comments>7</slash:comments>
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