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	<title>TheBoltBlog &#187; Mobility</title>
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	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
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		<title>WOD 6.13.13</title>
		<link>https://blog.get-bolt.com/2013/06/12/wod-6-13-13/</link>
		<comments>https://blog.get-bolt.com/2013/06/12/wod-6-13-13/#comments</comments>
		<pubDate>Thu, 13 Jun 2013 01:34:03 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3653</guid>
		<description><![CDATA[BS 1x4@75, 3x4@80%
+
1000m Recovery Row
20 TGU - slow and steady
--or--
Death by Power Snatch  - 5 Burpees to start each min
Min 1 - 5 Burpees, 1 PS
Min 2 - 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.  
+
10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance. 
<iframe width="853" height="480" src="http://www.youtube.com/embed/7TIP8eNJmMg" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[BS 1x4@75, 3x4@80%
+
1000m Recovery Row
20 TGU - slow and steady
--or--
Death by Power Snatch  - 5 Burpees to start each min
Min 1 - 5 Burpees, 1 PS
Min 2 - 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.  
+
10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance. 
<iframe width="853" height="480" src="http://www.youtube.com/embed/7TIP8eNJmMg" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/06/12/wod-6-13-13/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>WOD 5.16.13</title>
		<link>https://blog.get-bolt.com/2013/05/15/wod-5-16-13/</link>
		<comments>https://blog.get-bolt.com/2013/05/15/wod-5-16-13/#comments</comments>
		<pubDate>Thu, 16 May 2013 01:10:32 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3584</guid>
		<description><![CDATA[BS 1x10@60%, 1x8@70%, 1x8@75%, 1x8@80%
+
4 RFT - 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
------
<iframe width="853" height="480" src="http://www.youtube.com/embed/_Gwgm3s2EQ0" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[BS 1x10@60%, 1x8@70%, 1x8@75%, 1x8@80%
+
4 RFT - 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
------
<iframe width="853" height="480" src="http://www.youtube.com/embed/_Gwgm3s2EQ0" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/05/15/wod-5-16-13/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 6.15.12</title>
		<link>https://blog.get-bolt.com/2012/06/15/wod-6-15-12/</link>
		<comments>https://blog.get-bolt.com/2012/06/15/wod-6-15-12/#comments</comments>
		<pubDate>Fri, 15 Jun 2012 05:03:43 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2750</guid>
		<description><![CDATA[Dead Hang Pull Ups 5x5; add weight as needed
+
Helen
3RFT 
400m Run 
21 KBS 1.5/1pd
12 Pull Ups
<a href="http://blog.get-bolt.com/2011/12/28/wod-12-28-11-helen/">Compare to 12.28.11</a>
+
Mobility WOD
<iframe width="853" height="480" src="http://www.youtube.com/embed/yrzV9nP6kPg" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[Dead Hang Pull Ups 5x5; add weight as needed
+
Helen
3RFT 
400m Run 
21 KBS 1.5/1pd
12 Pull Ups
<a href="http://blog.get-bolt.com/2011/12/28/wod-12-28-11-helen/">Compare to 12.28.11</a>
+
Mobility WOD
<iframe width="853" height="480" src="http://www.youtube.com/embed/yrzV9nP6kPg" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2012/06/15/wod-6-15-12/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>WOD 1.30.12</title>
		<link>https://blog.get-bolt.com/2012/01/30/wod-1-30-12/</link>
		<comments>https://blog.get-bolt.com/2012/01/30/wod-1-30-12/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 06:03:59 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Strength and Conditioning]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2227</guid>
		<description><![CDATA[Mobility WOD
+
Back Squat
1-1-1-1-1-1-1
*This is the strength test for the Nutrition challenge I must watch and confirm the lift is successful.   
<iframe width="853" height="480" src="http://www.youtube.com/embed/JBHzXF-mVjY" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[Mobility WOD
+
Back Squat
1-1-1-1-1-1-1
*This is the strength test for the Nutrition challenge I must watch and confirm the lift is successful.   
<iframe width="853" height="480" src="http://www.youtube.com/embed/JBHzXF-mVjY" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2012/01/30/wod-1-30-12/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>WOD 1.18.12</title>
		<link>https://blog.get-bolt.com/2012/01/18/wod-1-18-12/</link>
		<comments>https://blog.get-bolt.com/2012/01/18/wod-1-18-12/#comments</comments>
		<pubDate>Wed, 18 Jan 2012 06:28:54 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2180</guid>
		<description><![CDATA[AMRAP in 12 min of
8 CTB Pull Ups
100ft Burpee Broad Jump
100ft Bear Crawl or 30ft HS walk
+
Mobility WOD Mash Party
<iframe width="853" height="480" src="http://www.youtube.com/embed/e0tvXCcLiSw" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[AMRAP in 12 min of
8 CTB Pull Ups
100ft Burpee Broad Jump
100ft Bear Crawl or 30ft HS walk
+
Mobility WOD Mash Party
<iframe width="853" height="480" src="http://www.youtube.com/embed/e0tvXCcLiSw" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2012/01/18/wod-1-18-12/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>WOD 12.16.11</title>
		<link>https://blog.get-bolt.com/2011/12/16/wod-12-16-11/</link>
		<comments>https://blog.get-bolt.com/2011/12/16/wod-12-16-11/#comments</comments>
		<pubDate>Fri, 16 Dec 2011 06:00:25 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2071</guid>
		<description><![CDATA[Clean &#038; Jerk 
1-1-1-1-1-1-1
+
Mobility
--------------
Great explanation of the one joint rule
<object width="640" height="360"><param name="movie" value="http://www.youtube.com/v/Xl2uJ_Ps_sc&#038;rel=0&#038;hl=en_US&#038;feature=player_embedded&#038;version=3"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/Xl2uJ_Ps_sc&#038;rel=0&#038;hl=en_US&#038;feature=player_embedded&#038;version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="640" height="360"></embed></object>]]></description>
				<content:encoded><![CDATA[Clean &#038; Jerk 
1-1-1-1-1-1-1
+
Mobility
--------------
Great explanation of the one joint rule
<object width="640" height="360"><param name="movie" value="http://www.youtube.com/v/Xl2uJ_Ps_sc&#038;rel=0&#038;hl=en_US&#038;feature=player_embedded&#038;version=3"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/Xl2uJ_Ps_sc&#038;rel=0&#038;hl=en_US&#038;feature=player_embedded&#038;version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="640" height="360"></embed></object>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/12/16/wod-12-16-11/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
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