10 Minute Practice TGU
*You can build to a heavy TGU on both arms or work sets of 3 or 5 reps
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5 Sets of
3 TnG Power Snatch
10 Pull Ups
100m Sprint
5 Squat Snatch
w/r – 1:1
Fighting For Greatness from J. Vera on Vimeo.
A. DL 1×2 @ 95%
B. DE DL 3×3 @ 70%
*If you could not perform last weeks % work with proper form do not increase for part A. Neutral spine position is priority #1
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AMRAP – 8
15 KB Swings
30 Double Unders
Good job Ashley, that is awesome! Save some of that for the Frightning Lightning next weekend
Snatch
2-2-1-1-1-1
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3 RFT
10 Squat Clean 135/95
20 Box Jumps 24’/20′
*Mainsite WOD 10.5.12
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Arnold obviously has his shortcomings, but these words ring true
Break the rules not the law…love that. Thanks Matt for a good video. Guess all that’s left to do is “work my butt off”….so wanted him to say “GET TO THA CHOPPA” at the end…oh well 
Absolutely flawless! I agree wholeheartedly!
With that said, I was awfully giddy at the ‘Commando’ screen grab above, and a little disappointed we didn’t at least get a clip. “‘Sully, remember when I promised to kill you last? I lied.'”
Make up Thursday’s WOD
or
Handstand Skill Work
– HSPU
– HS Walks
– Wall Walks
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3 RFT
100m Walking Lunges
20 Wall Ball
30 HRPU
3x100m walking lunge is like stabbing yourself in both thighs. Then, doing 20 wall balls immediately afterwards.. brutal. 15:52 RX
Having missed 10 days post-hernia surgery I picked up a “great” WOD for my return. I question if my quads will ever go back to normal. Dang. I looked like an even older man than I am walking around the U of Arkansas this weekend. Still, great to be back at BOLT.
Kipping/Muscle Up Skill Work
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5 sets
7 Heavy Front Squats
5 Burpees over the box
3 Muscle Ups (Bar or Rings)
100m Sprint
r/r – 2min
*9 Pull Ups + 9 Dips to substitute for 3 Muscle Ups. (If you do ring dips, 9 Pull Ups + 3 Ring Dips = 3 Muscle Ups)
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When people fail to understand the freakish athletic ability of professional athletes, it drives me crazy. These guys are ridiculous athletes; yes many of them are supremely talented but most of them worked really hard to make the big leagues.
Wow! Best def. player in football. Him and Julius Peppers are just straight up freaks of nature.
Yeah dude.. These guys put in SERIOUS work and their abilities are mind boggling! The time they (Pro Athletes) dedicate to the craft i believe is unparalleled.
Man… this WOD looks intense. I’m going through Crossfit withdrawals…. I’m sick of being sick. Hopefully I can make it tomorrow.
Awesome vid. I think this speaks to the 10,000 hour rule from Outliers. Whether it’s athletics, art, music…the people who truly dedicate themselves are the ones who become truly great, and having the talent and propensity to do something influences someone’s passion level to put in the time.
Speaking of dedicating, I’m hoping to be back tomorrow morning. I’ll have to scale the weights, but I can’t stand not being there anymore. My repaired stomach feels great, btw!
Dave lookin forward to having back in the box. I’ll be on the scaled plan myself. I did something to my foot yesterday. Took today off will try it in the morning on Friday.
JJ Watt is sick! I love watching that guy play.. Glad your healing quick Dave, thats awesome news
3 Position Clean
5×1
*This is strength/skill work. I don’t want Power Cleans into FS except for beginners. You can make the weight somewhat challenging, but only if you look like the guy in this video. Those still new to the lifts will work High Hang > Hang > Ground. More experienced lifters can work Ground>Hang>High Hang.
Video – 3 postion Clean
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Nancy
5 RFT
400m Run
15 OHS 95/65
Compare to 11.10.11
Nancy about did me in! I’m smoked. 20:28 ( mod) I had to drop to #75 on last 3 rds OHS. GREAT WORK morning crew!
When I was back in college, we did a workout very similar to today’s WOD (Nancy) at the end of a tough wrestling practice. Each of us were given pretty aggresive times to meet, and failing to meet the time meant doing the workout a second time. About 80% through the workout, my roommate, a 2X All-American Heavyweight, collapsed, announced that he did not want to be a champion and burst into tears. Long story short, those who successfully complete the workout today can go home with the assurance that, if only for one day, they are all tougher than an All-American college wrestler.
Great picture! Sadly, my allergies have gotten the best of me! Missing being there today!
That’s an awesome video.. Looks like a fun WOD, looking forward to it
These guys are the hardcore version of me and my dad. There goes every excuse I’ve ever had to not try my absolute hardest in every WOD. Very inspiring video, thanks Matt!
Awesome! Tough, but loved the WOD today, got that 44# TGU!!! Thanks Matt!
Good work today, everyone! 20:?? with 60#