A. BS 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95%
B1. FS 1×5@65%, 1×4@75%, 1×4@80%, 1×4@80%
B2. Wgt Pull Ups 4×3
+
400m x 4
r/r – 2min
—
So proud of our BOLT Masters! Brandi, Colleen, Su, Mark, David, Bill, Frank, Lance and Don great job!
Bar/Ring MU Skill Work
—
or if you do not have 15 UB Pull Ups AND at least a few Ring Dips
Standard/Butterfly Kipping Skills
Bar/Ring Dips 3×10
+
For Time
30 Burpees
then
21-15-9
TTB
OHS 115/75
then
30 Burpees
Lance, you were talking about learning a MU last night. Here’s your chance.
Congrats to Josh D for his first bar MU today! He said this is easy and went ahead and did 6!
A1. BS 1×6@65%, 1×6@75%, 1×6@80%, 1×6@80%
+
AMRAP – 15
6 STOH
9 HPC (Hang Power Clean)
12 DL
200m Run
*Barbell 155/105, scale accordingly
A. Press 1-1-1
B. Push Press 3-3-3
C. Push Jerk 5-5-5
+
3 Sets
1min Row for Calories
1min HRPU
1min Box Jump Overs
rest 1min
*score total cal/reps
High Hang Snatch
5×2
+
AMRAP – 9
3,6,9,12…
KB Swing
Pull Ups
*5 Burpees after each round
—–
Wodfather Athletes
AMRAP – 9
3 Snatch 95/65
6 Pull Ups
9 Box Jumps 24/20
A. BS 1×8@65%, 1×6@75%, 1×4@85%, 1×4@90%
B1. FS 1×5@70%, 1×4@80%, 1×3@85%, 1×3@90%
B2. KB Alt Press 4x4e
+
100 DU
800m Run
100 Sit Ups
I loved cheering for you guys and can’t wait to compete with you next year! Frank, you’re rockin the shorts! Way to compete!!
The BOLT fam proves once again what it means to be awesome.
That was my first competition to watch! Fantastic job and so proud to be part of this family!!!