TheBoltBlog

For Time
800m Run
25 Burpees
600m Run
50 HRPU
400m Run
75 Air Squats
200m Run
100 Double Unders
–or–
Make up Tuesdays WOD
———–
Be honest with yourself and go away from your essence as an athlete. If you like lifting heavy things and short, heavy metcons; do today’s work. If you are a cardio ninja, makeup Tuesdays work.

In 15 min build to a 1RM Clean and Jerk
+
AMRAP – 6
8 UB Thrusters 95/65
12 KB High Pull
–then rest 3 min
2min Row for cals
+
Mobility – Couch Stretch + Pigeon

A. BS 5@65%, 5@70%, 5@75%, 5@80%
B1. FS 5@60%, 3×5@65%
B2. ME CTB Pull Up x 4
C. Sled Sprints 5x100m; r/r – as needed

Skill Work – 8min
Double Unders
or
Triple Unders
+
Build to heaviest TGU possible each arm
+
3RFT
350m Row
15 Thruster 95/65
——-
***We will only have 1 class Saturday morning, June 22, @830am***

BS 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85%
+
10,9,8,7…..1
STOH 135/95
CTB Pull Ups
*20 Abmat Sit Ups btwn rounds
——-
Are you hungry? Video not work/family safe

7 sets of
3 Heavy Squat Cleans ~75%
6 High Box Jumps
100m Sprint
r/r – 60s