A1. HSPU 4×5-10; r/r-30s
A2. Wgt Pull Ups 4×5; r/r-30s
A3. TTB/GHD Sit Ups 4×12; r/r-30s
A4. Front Rack Lunges 4×12; r/r-30s
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4 sets of
1 min ME Wall Ball
30s rest
1 min ME HR Push Ups
30s rest
Split Jerk
1-1-1-1-1-1
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AMRAP – 12
2 Burpees
2 KB Swings
*Every round add 2 burpees, and 2 KBS, i.e. 2,2; 4,4; 6,6….
*Every minute on the minute run a pro-long shuttle (5-10-15yds)
Matt- you don’t happen to know the date of the last time we did split jerk max do you?
I’m setting the over/under for the number of times Matt has to explain this workout at the 5:15 pm class at 4.5.
95-105-115-120-125-130 PR! Completed round of 14 + 19 reps. My.legs.are.tired!!
What we have here Matt…is a failure to communicate. (And thank you Josh for loving me so 
)
Prepare for a week of de-loading, we will have some barbell movements but outside of going overhead we will be going light-ish this week. If you missed DL from last week make them up.
EMOTM – 10
2 DE Back Squat @ 55-65%
*On odd sets complete 3 very high Box Jumps
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Row 1000m
30 OHS 115/65
200 Double Unders
*Compare to 7.6.12
I’m pretty sure this one could be called The Detention WOD, because even though I’m not sure the last time I had to count to 600, I’m sure it probably had something to do with detention. And we’re going way back in time for that!
Well that was an interesting one…am I getting ready for the Olympics? Jump, jump, jump, jump….and Matt I say “ney-ney” on the burpees ;). Good try though
10 minutes to test your Max Broad Jump
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For time
800m run
60 Air Squats
40 TTB
20 Burpees
———-
Congrats on all the PRs! Great to watch everyone getting stronger.
In 20 min build to a 1RM DL
*This is not the final event of the CrossFit Games, Rich Froning is not on your right, Matt Chan is not on your left. Lift heavy, but lift smart. We saved the tens now lets make sure we save our spines and lift correctly
*Post previous 1RM and new PR to comments
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3 RFT
15 Front Squats
300m Row/Run
15 Pull Ups
400# PR this morning. I was at about 320# before this 10 week cycle. It was UGLY, but it happened!
Hopefully I’ll be able to make it this afternoon and give it a shot… been a crazy busy week at work.
Started at 225#, ended today at 245#. I hate you dead lifts. Glad we are done with the cycle. Soooooooo impressed with everyone and their crazy PRs. This is a strong group of folks we have at Bolt. Way to go everyone!
Began the cycle at 295#, exceeded my goal with a 335# PR this morning. And that was with hernia surgery in the middle of it all. Thank you Matt and Cass for the awesome coaching. And thank you BOLT community for such awesome friendship and encouragement. It was inspiring to see so many PRs today. And Karen, for someone who hates deadlifts you sure did crush it. Special thanks to you and Brenda for bringing the spirit of Benni this morning. Strong!
Last week I hit a PR at 100#. Today I was able to DL 115#! Thanks Matt and Cass for teaching the technique and holding us to it! I can’t believe how far I’ve come!
285# new PR. When asked why not try 300 I’m reminded of what the great Deon Sa ders said when asked why he didn’t like to tackle anyone running straight at him to which he said “I made a business decision” and that is why I did not try 300. I made a business decision:). Don’t worry Matt I will get 300. Thanks Matt for all you do for healing us achieve not only goals but dreams.
PR 445#. I am with Tony…it was not pretty, but the bar left the ground and ended up at my waist. Probably should have worn the cape?!?!
Went from 325 to 365 today with a few missed weeks in there. What’s next Matt? Bench maybe?
325# yesterday afternoon. Had trouble clearing 225 when we started. Thanks Matt and Team Bolt for the support!
A little late here, but I started at an even 200 and ended at 255! Thank you Matt, the Bolt community as a whole, and of course the bolt cape!
A. Press 3×1.1.1.1
B. Push Press 3-3-3
C. 400m run x 3; r/r – 3m
D. 100 Hollow Rocks
Congrats to the teams who competed. I am proud to be a member of the Bolt community!
Thanks again to everyone who came and cheered us on at Team Scream. Even those who could not come, but supported us through facebook, twitter, etc. I can prob speak for my team when I say having you all there yelling and cheering is one of the main reasons we did as well as we did.
… and Happy Halloween. This year I’ll be at work, so I’ll be dressing as a firefighter lol. If you live in Carrollton, bring your kids by station 3 on Marsh and Keller Springs and get some candy and look at the firetrucks!
This looks painful!
May try to make the morning class … Be nice
This made push-ups VERY difficult. 111 wall balls, 84 push-ups.. Tries to keep up with Tony! Great job man