WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

1:00 Ski Erg

10 Bench Press (95/65)

15 Banded Tricep Extensions

1:00 Row

10 KB Sumo Deadlift High Pulls (53/35)

16 Box Step Ups

1:00 Bike

10 Barbell Rollouts

15 Leg Raises

PERFORMANCE

VESTED SUNDAY (Time)

6 Rounds

12/10 Calorie Bike

15 Russian KB Swings (53/35)

15 AbMat Sit Ups

10 Box Jump Overs (24/20)

Wear a 20/14# vest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Bench Press

3 Bench Press @ 7/10 RPE

3 Bench Press @ 7/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8/10 RPE

*Superset with 5 Heavy KB Gorilla Rows per side.

Metcon (AMRAP – Reps)

5 Sets

2:00 AMRAP

10/8 Calorie Bike

10 KB Deadlifts (2×53/2×35)

Max KB Farmer Carry (2×53/2×35)

1:00 rest between sets.

KB Farmer Carry: 5ft = 1 rep

RX+ (2×70/2×53)
TARGET SCORE

Target reps: 10+ (100ft+)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Metcon (Time)

Buy In: 400m Run

5 Rounds

1 Cluster (115/80)

3 Clean and Jerks (115/80)

5 Bar Facing Burpees

7 T2B

Buy Out: 400m Run

RX+ 135/95
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00