October 10, 2013
A1. TGU 4x3e
A2. Double Under Skill Work; r/r-90s
*For A2 choose a rep range that fits your ability level
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1000m Row
50 HRPU
30 Hang Power Clean 185/115
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October 9, 2013
EMOM – 12
Odd – 5 FS @ 65%
Even – 10 Alt KB Snatch or 15 KB Swings
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Partner AMRAP – 8
Abmat Sit Ups
*Partner 1 starts on situps as Partner 2 runs 150m
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Day 11 of Burpees
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October 8, 2013
5 sets
1 Snatch + 3 Snatch Balance
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5 RFT – 20min time cap
7 GTOH 135/95
14 Pull Ups
400m Run
*Scale load appropriately to finish within time cap
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October 7, 2013
Press
5@65%
5@75%
ME@85%
5@75%
5@65%
**Compare to 9.9.13. If you completed more than 5 reps on your ME set on 9.9.13, add 5lbs to your %’s for each set.
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3 Sets of
AMRAP – 3
3 Heavy Thrusters
5 Burpees
7 Box Jumps
– rest 1 min
**Pick up where you left off after each AMRAP and record total rounds
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Day 9 of Burpees
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Wherever you go, whatever you do, BOLT! Bolzen’ing has reached Germany
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October 6, 2013
A. DL 1×2 @95%
B. DE DL 3×3 @70%; r/r 120s
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AMRAP – 10
3 Wall Climbs
6 Squat Cleans 115/75
100m Sprint
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October 3, 2013
5 sets of
2 High Hang Cleans + 2 Jerk
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30-20-10
KBS
HRPU
**100m KB Farmer’s Carry after each round
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Wahoo! Made the blog!
Great pic Laura & Josh. You’re on top of the world.