June 10, 2013
Build to a 1RM Jerk
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3-6-9-12-15 STOH 115/75
15-12-9-6-3 Burpees
0 Comments
filed under: WOD
Archive for 'WOD'
June 9, 2013
A. BS 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95%
B1. FS 1×5@65%, 1×4@75%, 1×4@80%, 1×4@80%
B2. Wgt Pull Ups 4×3
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400m x 4
r/r – 2min
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So proud of our BOLT Masters! Brandi, Colleen, Su, Mark, David, Bill, Frank, Lance and Don great job!
3 Comments
filed under: WOD
June 6, 2013
Bar/Ring MU Skill Work
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or if you do not have 15 UB Pull Ups AND at least a few Ring Dips
Standard/Butterfly Kipping Skills
Bar/Ring Dips 3×10
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For Time
30 Burpees
then
21-15-9
TTB
OHS 115/75
then
30 Burpees
2 Comments
filed under: WOD
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Lance, you were talking about learning a MU last night. Here’s your chance.
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Congrats to Josh D for his first bar MU today! He said this is easy and went ahead and did 6!
June 5, 2013
A1. BS 1×6@65%, 1×6@75%, 1×6@80%, 1×6@80%
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AMRAP – 15
6 STOH
9 HPC (Hang Power Clean)
12 DL
200m Run
*Barbell 155/105, scale accordingly
0 Comments
filed under: WOD
June 4, 2013
A. Press 1-1-1
B. Push Press 3-3-3
C. Push Jerk 5-5-5
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3 Sets
1min Row for Calories
1min HRPU
1min Box Jump Overs
rest 1min
*score total cal/reps
0 Comments
filed under: WOD
June 3, 2013
High Hang Snatch
5×2
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AMRAP – 9
3,6,9,12…
KB Swing
Pull Ups
*5 Burpees after each round
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Wodfather Athletes
AMRAP – 9
3 Snatch 95/65
6 Pull Ups
9 Box Jumps 24/20
0 Comments
filed under: WOD
I loved cheering for you guys and can’t wait to compete with you next year! Frank, you’re rockin the shorts! Way to compete!!
The BOLT fam proves once again what it means to be awesome.
That was my first competition to watch! Fantastic job and so proud to be part of this family!!!