May 13, 2013
Snatch 5×2
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Jackie
1000m Row
50 Thrusters, 45#
30 Pull Ups
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Welcome our newest BOLT Camp grads. From L to R: top row Pam, April, TJ, AJ, bottom row Yuritzi and Elaine
9 Comments
Archive for 'WOD'
May 12, 2013
A. BS 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80%
B1. FS 1×5@60%, 1×5@70%, 2×5@75%
B2. Wgt Pull Up 4×5
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AMRAP – 8
15 KB Swings
5-10-15 Shuttle run
2 Comments
filed under: WOD
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You nailed it, Don. So that’s what it feels like to do shuttle runs in quicksand.
May 9, 2013
BS 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%
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For Time:
2-4-6-8-10 Squat Clean 185/125
100m Sprint
10-8-6-4-2 HSPU
0 Comments
filed under: WOD
May 8, 2013
Gymnastics Skill Work
Ring MU, Bar MU, MU transitions, dips, kipping, negatives, L-Sits
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3×10-15 GHD Raises
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2 RFQ
3min TGUs
2min Double Unders
400m Run
–or–
Wed WOD
0 Comments
filed under: WOD
May 7, 2013
A. 15 min to build to a heavy C&J
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17min Running clock
1000m Row
At 6 minutes on the clock
AMRAP for the remainder of the 17min
9 Power Clean 135/95
12 Pull Ups
15 Sit Ups
0 Comments
filed under: WOD
May 6, 2013
We are beginning a new squat cycle (a modified Hatch cycle) that will run for the next 12 weeks. Throughout the cycle we will be squatting 2x week. Ideally everyone will get in both days of squatting; at the very least you should get at least 1 day in by substituting strength/skill work if you missed class on the day squats were programed. If you are confident of your current 1RM, i.e. you maxed 2 weeks ago, you can use 100% of your max to calculate the percentages. If you are unsure or have an 1RM estimate base your percentages off of 90-95% of your 1RM, trust me this will get difficult. Throughout the program, you will have an opportunity to raise your %’s if certain days are too easy.
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A. BS 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%; rest – 2-3min
B1. FS 1×5@60%, 1×5@65%, 2×5@70%; r/r -60s
B2. KB Press 4×5; r/r-60s
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For time
400m Farmers Carry 70/44
40 Burpees
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This guy is doing a Farmer’s carry to its exact specifications. Farmer’s Carry Rx’d
6 Comments
filed under: WOD
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Hahahahahaa what an awesome workout idea… We could use dogs, I have 2 of similar weight
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The picture is hilarious, the actual farmer carry was not. I only used 53# KBs and wow. Great idea on the dogs Sam. I’d gladly use our 5# Yorkie.
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I refuse to participate in farmerseses carryses from now on unless there are pigs available in lieu of kettle bells.
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Robyn – we could seriously rock a Gracie / Frankie farmer carry. Add that to the list of good ideas for Saturday WODs.
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The pig on the left is loving life.. weeeeee. The pig on the right is about to puke
Welcome to the fam, y’all!
Welcome! There’s my neighbors AJ and TJ. So glad you’re in the Bolt family now!!!
Congrats on graduating Bolt camp and welcome!
Welcome! Just remember…doesn’t matter if your first or last…just finish and don’t quit!
Thank you for the awesome welcome! Completed Jackie today! That’s all I have to say about that.
Welcome everyone. Glad to have you at BOLT. April – well done finishing Jackie. 50 thrusters…enough said.
Welcome to the fam! We’re glad you’re here
Welcome everyone. I met Elaine and Yuri last night at the 6:15 class. Look forward to meeting the rest of you
Welcome!