TheBoltBlog

A. 2 sets Snatch 1@85%, 1@90%, 1@95%
B. 2 sets C&J 1@85%, 1@90%, 1@95%
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101 Burpees for time

J/k
2 RFT
500m Row
50 Wall Ball

EMOM – 12
Odd – 5-12 CTB Pull Ups
Even – 10-15 Box Jumps 24/20
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Congrats to all our athletes who finished the Burpee Challenge!
For solidarity’s sake
100 Burpees for time

A. Snatch 5×2 @80%
B. 5 sets Power Clean + Clean + Jerk (3s pause)
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AMRAP – 6
8 STOH 95/65
12 Jumping Lunges

EMOM – 10
Odd – 5 TnG Power Clean
Even – 3 Wall Climbs
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3 RFT
21, 15, 9 DL 275/185
50 Double Unders
25 Abmat Sit Ups

A. Snatch 3×2@75%, 2×2@80%
B. FS 5@75%, 3@85%, ME@95%, 3@85%, 5@75%
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AMRAP – 10
5 CTB Pull Ups
7 STOH 115/75
9 Wall Ball

Lets see how we have improved in 2013
CF Open WOD 13.3
AMRAP-10
5 STOH 115/75
10 DL 115/75
15 Box Jumps/Step Ups
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Gymnastic Skill Work – Kipping Pull Ups, Butterfly Pull Ups, Bar/Ring Muscle Ups
Athletes working on MU
False Grip Ring Row or MU transition
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar