TheBoltBlog

EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
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7 RFT (15min cutoff)
5 Power Snatch@55-60%
7 TTB
9 Box Jumps

Press
3@70%
3@80%
ME@90%
3@80%
3@70%
*Record total reps completed in ME set! This will be important for our next Press mesocycle
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E3MOM for 15min (5 sets)
200m Run
7 Heavy FS
*Record load and slowest interval

EMOM – 4
2 Clean @55-70%
EMOM – 8
1 Clean
*Begin at 75% and build each set. If you miss an attempt you are done for that minute, drop the weight on next minute and if successful continue building. Record loads and total # of successful lifts.
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For total time:
40 Wall Ball
– rest 1 min
600m Run
– rest 1 min
40 Wall Ball

Push Jerk 7-7-7-7
*Focus on dropping under the bar and efficiency of movement – stringing reps together, no Push Press allowed!
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15min
Run/Row/AirDyne/Jump Rope
*Move for 15 minutes, this should be at an easy aerobic Z1 pace
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Accumulate 5 min in FLR
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Those that missed yesterday can make up the 9/11 hero WOD! You will also have the opportunity to make it up on Saturday!

BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
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60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.12