TheBoltBlog

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
———–
A1. Wgt/Strict Pull Up 5-5-5-5-5
A2. Handstand Hold 20-40s x 5
+
8 sets
250m Row @ Moderate pace
100m Row @ Hard
150m Row @ Easy Pace
—
Moderate pace: 2k Pace +10-12s
Hard pace: 2k Pace -0-5s
Easy Pace: 2k Pace +20s

Hang Clean 3-3-3-3-3
+
AMRAP – 9
7 Burpee Box Jumps
7 TTB
7 Russian Swings
+
3×15 Banded Good Mornings

A1. Press 3-3-3-3-3
A2. 5 sets of 30s Double Unders
+
300m Row
30 Wall Ball
300m Row
20 Wall Ball
300m Row
10 Wall Ball
+
3×15 Band Pull Aparts

Back Squat
In 15 min build to a heavy double
+
21-15-9
Power Clean 115/75
Bar Facing Burpees
+
Mobility
Couch Stretch
Banded Hamstring

7 sets
3 TnG Squat Clean @60-65%
5 Burpees
100m Sprint
1 Squat Clean
-rest 60s
+
10min Run/Row/AD/Skipping Rope
*Move for 10min at an easy, aerobic pace

MU Skill Work
Athletes with Muscle Ups
A1. MU 5-4-3-2-1 or 5 ME Sets
A2. GHD Sit Ups 5×10
—
Athletes working on MU
False Grip Ring Row or MU transition
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
+
500m Row
then
3 STOH @ 100% 1RM Press
10, 9, 8….1 Box Jumps
*Compare to 9.27.13