TheBoltBlog

For Time (10min cap)
100/70 Cal AB
*rest 5 mins
For Time (10min cap)
2k Row
*rest 5min
For Time (10min cap)
4 RFT
50 Double Unders
15 Burpees

Front Squat 5×5
+
3 RFT 12min time cap
100m Farmer’s Carry 70/53
50 Double Unders
20 STOH 115/80

Barbell TnG Skill Work
+
21 OHS
400m Run
15 OHS
400m Run
9 OHS
400m Run
6 OHS
immediately into
AMRAP 4
MU or CTB
*OHS unbroken on the set of 21
**score time for couplet and total MU/CTB

Bulgarian Split Squats
4x4e
+
AMRAP 16
9 DL 155/105
12 TTB
15 Box Jumps 24/20

EMOM 10
Odd: 3 Squat Clean (@70-75) + ME HSPU
Even: rest
+
+
Mainsite Workout 161226
15 BF Burpeees
5 C&J 225/155
12 BF Burpees
4 C&J
9 BF Burpees
3 C&J

Lets GOOO Rebecca!!!
Wodapalooza WOD 2
5-4-3-2-1 Rope Climbs
50 Double-unders
50ft Handstand Walk
———————-
or scaled version
3-2-2-1 Rope Climbs
30 Double-unders
50ft Plate OH Walking Lunges 45/25