A1. Back Squat 1×5@80%, 3×3@85-90%, 2×10@65-70%
A2. Odd Sets – ME HSPU, Even Sets – Triple Broad Jump; r/r -150s
*For the 3×3 and 2×10 on part A1 go heavier than 9.21.12
B. 50 TGU – slow and steady, not for time
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Couch Stretch
A. DL 1×2 @85%
B. DE DL 3×3 @70%; r/r-120s
*If you could not perform last weeks sets of 3 @80% with proper form do not increase for part A. Neutral spine position is priority #1
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1000m Row
100 DU
10 C&J @60-70%
I happened across this on youtube last night: http://www.youtube.com/watch?v=RuRxpqP9BQY&feature=fvwrel
Just in case anyone needs any extra motivation…
That was a good WOD.. I need to practice my DU’s more when I’m exhausted. I could barely get 10 in a row without messing up
Floor Press 3-3-3-3-3
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AMRAP – 10
3 OHS 115/75
200m Run
6 OHS
200m Run
9 OHS
……..
*continue adding 3 OHS each round. Record/Post # of OHS completed
A. In 15min Build to a Heavy Clean
B1. Squat Clean 5×3 @75% of part A
B2. ME Pull Ups x 5; r/r – 60s
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4 sets
1 min ME Wall Ball
r/r – 1 min
*Make the r/r active. Walk/move for the entire minute, no sitting, standing hands on hips or bent over hands on knees.
Good Luck to everyone today.. I wish I could be there. 4 days is WAY too long to be away! I am having withdrawls
120# clean – so wanted that 125#…next time! 100 reps of wall balls! This reminded me too much of the Open WOD where I could not walk for 3 days and my neck was sore from staring at the target. 
Good work, 5:15!
A. In 15 minutes build to a Heavy Snatch
B. Snatch Grip Push Press 3×3
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4 RFT
10 Front Rack Lunges 95/65
10 Pull Ups
100m Backward Run
————
Haha, Dwight upon leaving BOLT last night
EMOTM – 14
Odd – 3 Cleans
Even – 1 Power Clean + 3 Jerks
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1000m Row
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Accumulate 5 min in the Plank
*you can alternate between prone and R/L side planks
Is it just me or does this week seem extremely rough. Somehow I feel like I’ve been training against Usain Bolt in 200m and the British rowing team…oh and the Brooklyn girls double dutch jump rope (can’t forget them)…must say this has been a “fun”, challenging week!
85#/4:13 Nothing like a good workout after a long week!! Happy (almost) Friday, everyone!
Great job today everyone.. I’m pretty sure I was the sweat monster from yesterday’s video during the 5 min plank. I made a small children’s swimming pool. 155# 3:29 row
Matt, is the odd sets and even sets talking about the back squats? I’m going to do this at work and I don’t get the A2 part.
A2 is always immediately following a set of A1. So it would look like this
BS 5reps@80%
ME HSPU
rest
BS 3reps@85-90%
Triple Broad Jump
rest
BS 3reps@85-90%
ME HSPU
rest
so on and so forth until you complete all sets of back squats
Ahh ok I get it.. Thanks sounds like fun
When can we do AGU’s at bolt? American get ups…get up grab a beer, get up grab a snack…or the 1950’s version get up change the channel, get up change the channel. Of course I think my AGU’s is what got me in a weight “problem” in the first place. This would be more fun if it was with a stick on fire or something. Rant of the day by yours truly
Deadlifts 165/135. Way to go, Matt on the barbell TGU!! I think you need to find a brave volunteer for the human TGU now!