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	<title>TheBoltBlog &#187; Videos</title>
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	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
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		<title>WOD 9.5.14</title>
		<link>https://blog.get-bolt.com/2014/09/04/wod-9-5-14/</link>
		<comments>https://blog.get-bolt.com/2014/09/04/wod-9-5-14/#comments</comments>
		<pubDate>Thu, 04 Sep 2014 23:00:16 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4564</guid>
		<description><![CDATA[10 Rounds
3 Bear Complex
10, 9, 8....1 Pull Ups
100m Run
*Bear Complex = Power Clean + Front Squat + STOH + Back Squat + STOH
+

For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings
<iframe width="853" height="480" src="//www.youtube.com/embed/Mlvb4pawiTg" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[10 Rounds
3 Bear Complex
10, 9, 8....1 Pull Ups
100m Run
*Bear Complex = Power Clean + Front Squat + STOH + Back Squat + STOH
+

For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings
<iframe width="853" height="480" src="//www.youtube.com/embed/Mlvb4pawiTg" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2014/09/04/wod-9-5-14/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>WOD 3.7.14 &#8211; CFG Workout 14.2</title>
		<link>https://blog.get-bolt.com/2014/03/06/wod-3-7-14-cfg-workout-14-2/</link>
		<comments>https://blog.get-bolt.com/2014/03/06/wod-3-7-14-cfg-workout-14-2/#comments</comments>
		<pubDate>Fri, 07 Mar 2014 03:17:43 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[CrossFit Games]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4221</guid>
		<description><![CDATA[
For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

<iframe width="560" height="315" src="//www.youtube.com/embed/4woPOg2RleY" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[
For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

<iframe width="560" height="315" src="//www.youtube.com/embed/4woPOg2RleY" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2014/03/06/wod-3-7-14-cfg-workout-14-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.5.13</title>
		<link>https://blog.get-bolt.com/2013/12/04/wod-12-5-13/</link>
		<comments>https://blog.get-bolt.com/2013/12/04/wod-12-5-13/#comments</comments>
		<pubDate>Thu, 05 Dec 2013 02:43:30 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4045</guid>
		<description><![CDATA[EMOM (skill work) - 12
Odd - CTB/Butterfly/kipping PU or Muscle Ups
Even - HSPU/HS walk/Wall climbs - Get on your hands
+
EMOM - 10
Odd - 10 (total) Front Rack Lunges
Even - 6-10 Burpee Box Jump Overs 24/20
+
Mobility
- Open the hip - couch stretch, banded Lunge
- Thoracic Spine Rollout w/KB or BB
<iframe width="420" height="315" src="//www.youtube.com/embed/W02odMwmlro" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[EMOM (skill work) - 12
Odd - CTB/Butterfly/kipping PU or Muscle Ups
Even - HSPU/HS walk/Wall climbs - Get on your hands
+
EMOM - 10
Odd - 10 (total) Front Rack Lunges
Even - 6-10 Burpee Box Jump Overs 24/20
+
Mobility
- Open the hip - couch stretch, banded Lunge
- Thoracic Spine Rollout w/KB or BB
<iframe width="420" height="315" src="//www.youtube.com/embed/W02odMwmlro" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/12/04/wod-12-5-13/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 11.19.13</title>
		<link>https://blog.get-bolt.com/2013/11/18/wod-11-19-13/</link>
		<comments>https://blog.get-bolt.com/2013/11/18/wod-11-19-13/#comments</comments>
		<pubDate>Tue, 19 Nov 2013 02:44:38 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=4013</guid>
		<description><![CDATA[A1. High Box Jumps 3×5; r/r – 45s
A2. Triple Broad Jump 3×2; r/r – 45s
A3. 3 x 5 strict HSPU + ME Kipping; r/r – 45s
A4. 3x30s L-sit/L-Hang; r/r -45s
+
Every 2min for 10min (5 sets)
200m Run
7 Back Squats
-----------
Also a good hip strengthening movement for those of you working on TTB
<iframe width="560" height="315" src="//www.youtube.com/embed/2kMkNFRbLJQ" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[A1. High Box Jumps 3×5; r/r – 45s
A2. Triple Broad Jump 3×2; r/r – 45s
A3. 3 x 5 strict HSPU + ME Kipping; r/r – 45s
A4. 3x30s L-sit/L-Hang; r/r -45s
+
Every 2min for 10min (5 sets)
200m Run
7 Back Squats
-----------
Also a good hip strengthening movement for those of you working on TTB
<iframe width="560" height="315" src="//www.youtube.com/embed/2kMkNFRbLJQ" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/11/18/wod-11-19-13/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>WOD 11.7.13</title>
		<link>https://blog.get-bolt.com/2013/11/06/wod-11-7-13/</link>
		<comments>https://blog.get-bolt.com/2013/11/06/wod-11-7-13/#comments</comments>
		<pubDate>Thu, 07 Nov 2013 01:31:20 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Movements]]></category>
		<category><![CDATA[Videos]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3989</guid>
		<description><![CDATA[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
---------
<iframe width="560" height="315" src="//www.youtube.com/embed/b4q0kqmF608" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[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
---------
<iframe width="560" height="315" src="//www.youtube.com/embed/b4q0kqmF608" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/11/06/wod-11-7-13/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 10.28.13</title>
		<link>https://blog.get-bolt.com/2013/10/27/wod-10-28-13/</link>
		<comments>https://blog.get-bolt.com/2013/10/27/wod-10-28-13/#comments</comments>
		<pubDate>Mon, 28 Oct 2013 04:28:01 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=3972</guid>
		<description><![CDATA[A.  Build to a 1RM Press
B.  2 sets of ME Push Press @100% of A
+
AMRAP-10
5 FS @55% 1RM FS
7 TTB-Pullups
-------
I posted this video on the blog a while ago, obviously quite inspirational for me at the moment.  For those that don't know I am having wrist surgery today (Monday), so I may not see you this week.  Thank you all for all your kind words, prayers and support.  
<iframe width="420" height="315" src="//www.youtube.com/embed/Bj-gyl-e4y0" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[A.  Build to a 1RM Press
B.  2 sets of ME Push Press @100% of A
+
AMRAP-10
5 FS @55% 1RM FS
7 TTB-Pullups
-------
I posted this video on the blog a while ago, obviously quite inspirational for me at the moment.  For those that don't know I am having wrist surgery today (Monday), so I may not see you this week.  Thank you all for all your kind words, prayers and support.  
<iframe width="420" height="315" src="//www.youtube.com/embed/Bj-gyl-e4y0" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2013/10/27/wod-10-28-13/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
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