TheBoltBlog » Movements

WOD 11.7.13

Matt — Thu, 07 Nov 2013 01:31:20 +0000

5 sets 6 Alt Pistols rest 30s 8-15 CTB Pullups rest 1 min + 6 sets 8 Heavy KB swing 6 Burpees 100m Sprint rest 90s ---------

WOD 8.30.13

Matt — Fri, 30 Aug 2013 00:09:17 +0000

A. Press and Split 3x5 B. Split Jerk 5x2 *no sets heavier than 80%, focus on footwork, dropping under the bar and getting in a good split position on each rep + 3RFT 10 Jerk 135/95 30 Double Unders 10 Burpees ------

WOD 8.12.13

Matt — Mon, 12 Aug 2013 01:52:04 +0000

A. Deadlift 1×2 @ 75% B1. DE Deadlift 8×3 @ 60% B2. Even sets - 5 Supinated (palms facing you) Strict/Wgt Pull Ups; r/r-90s ***We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.5.13 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max. + CF Open Workout 13.2 AMRAP - 10 5 STOH 115/75 10 DL 115/75 15 Box Jumps 24"/20" **Be strict on movement standards and benchmark against your first attempt on Saturday, 3.16.13 allowfullscreen>

WOD – 7.19.13

Matt — Fri, 19 Jul 2013 02:23:35 +0000

Snatch Lift Off (SLO) 3@60%, 3@65%, 3@70%, 3@75%, 3@80% *percentages based on 1RM Snatch + AMRAP-10 6 DL 225/135 9 TTB 6 HSPU

Snatch Lift Off from OlyAthlete on Vimeo.

WOD 7.15.13

Matt — Sun, 14 Jul 2013 23:29:57 +0000

A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103% B1. FS 5@60%, 5@70%, 2x5@75 B2. CTB Pull Ups 4x8-12 + On an 8 min clock 50 KB Swings 53/35 50 HRPU ME Double Unders *Score total double unders

WOD 5.22.13

Matt — Wed, 22 May 2013 00:41:17 +0000

Taking the barbell from the ground establish a 3-rep max OHS in 10 min + Pistol Skill Work + 30 Wall Ball 30 CTB Pull Ups 30 Pistols 30 DB/KB Snatch 70/50 *Pistols may be scaled to a pistol alternative or 60 Air Squats. Your coach will determine how to scale based upon your performance in the skill work **If you finish in under 7 minutes complete a 2nd round ***For those of you able to complete rx'd act as if are being judged and no rep yourself if necessary. Hit the target, CTB, complete it rx'd and only scale if you absolutely need to.