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Bolts | Thursday | 2/11/23

Updated: Oct 30, 2023

Warm Up: Coach Led

Mobility Work:

10 Good Mornings

10 Spider Lunges

10 Wrist Rockers

Wooden Pole Work:

5 Muscle Shrugs

5 Muscle High Pulls

5 Muscle Cleans

Empty Bar Work:

5 Hang Clean Shrugs

5 Hang High Pulls

5 Hang Power Cleans


WOD: For Time


RXD Option:

Buy In: 800m Ski


14 mins: 7 Rounds


Even Mins: 8 Burpees Over Bar

Odd Mins: 5 Power Cleans (60/42.5)


Buy Out: 50 Front Squats (60/42.5)


Running clock. After you have completed Buy In start on a whole minute and complete 7 rounds. If you start on an Even min complete Even min exercise, if you start on an Odd min start with the Odd minexercise.


RXD Option:

Buy In: 800m Row


14 mins: 7 Rounds


Even Mins: 8 Burpees Over Line

Odd Mins: 5 Power Cleans (42.5/30)


Buy Out: 50 Front Squats (42.5/30)


Running clock. After you have completed Buy In start on a whole minute and complete 7 rounds. If you start on an Even min complete Even min exercise, if you start on an Odd min start with the Odd minexercise.


Pick one of the following after the WOD:


Core Finisher:

3 sets x 10 reps

KB Half Get Ups

Oblique Crunches

Up “N” Overs


Accessory Work:

3 sets x 10 reps

DB Shoulder Press

DB Swinging Snatch

DB Halo’s


Top Up:

Every 2:30 mins:

30/24 Cals

X 3 sets

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