Press
3@70%
3@80%
ME@90%
3@80%
3@70%
*Record total reps completed in ME set! This will be important for our next Press mesocycle
+
E3MOM for 15min (5 sets)
200m Run
7 Heavy FS
*Record load and slowest interval
A. DL 1×2@85%
B1. DE DL 3×3@70%; r/r – 30s
B2. BB/KB Bent Over Row 3×8; r/r – 90s
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2-4-6-8-10
Power Clean 155/105
Burpee w/ lateral jump over bar
-then immediately
400m Run
————–
International BOLT!
EMOM – 4
2 Clean @55-70%
EMOM – 8
1 Clean
*Begin at 75% and build each set. If you miss an attempt you are done for that minute, drop the weight on next minute and if successful continue building. Record loads and total # of successful lifts.
+
For total time:
40 Wall Ball
– rest 1 min
600m Run
– rest 1 min
40 Wall Ball
Push Jerk 7-7-7-7
*Focus on dropping under the bar and efficiency of movement – stringing reps together, no Push Press allowed!
+
15min
Run/Row/AirDyne/Jump Rope
*Move for 15 minutes, this should be at an easy aerobic Z1 pace
+
Accumulate 5 min in FLR
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Those that missed yesterday can make up the 9/11 hero WOD! You will also have the opportunity to make it up on Saturday!
BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
———
60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.12
A. DL 3×3@80%
B. DE DL 3×3@65%; r/r – 120s
+
E4MOM for 16 min or 4 sets
1min ME Burpee Box Jumps
200m Sprint
*Record reps and time for each interval
————–
Natural Born BOLTers – From L to R Shawnda, Billy, Dela, Travis, Alice
32:53 – 35# KB, 25# plate, 65# OHS, subbed ring rows b/c of rips. Great effort, everyone!! Thanks, Matt!