BLK LBL Fitness Club – FITNESS / PERFORMANCE

Mission 22 WOD (Time)

(RX’d)

FOR TIME:

22 Push Ups

22 Air Squats

22 Kettlebell Swings

22 Pull Ups

22 Deadlifts

22 Push Presses

22 Box Jumps

22 Burpees

22 Goblet Squats

22 Lunges

22 Toes to Bar

22 Hang Power Cleans

22 Thrusters

22 Box Jump Overs

22 Hand Release Push Ups

22 Kettlebell High Pulls

22 Reverse Lunges

22 Chest to Bar Pull Ups

22 Front Squats

22 Power Snatches

22 Burpee Box Jump Overs

22 Push Ups

Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″

This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action.

To learn more about the workout, register, or donate, please visit: mission22.org/mission-22-wod

(Scale)

Barbell: 45/35#, Kettlebell: 26/18#, Box 20/16″

Target time: 18:00-22:00

Time cap: 25:00

Strength/Accessory

Mini Pump – Core and Arms (Checkmark)

3 sets

:15 L-Sit

-rest 30 secs-

25 Banded Tricep Press Downs @ RPE 7/10

-rest 30 secs-

16 Alternating Leg V Ups (8 each side)

-rest 30 secs-

25 Banded Bicep Curls @ RPE 7/10

-rest 1 minute between sets-

* L-sits can be performed hanging from the bar or on parallettes on the floor – athlete’s choice.

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Hanging L-Sit Hold

L-Sit Hold

Alternating Leg V Ups

Banded Tricep Pull Downs

Banded Bicep Curls