WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

200m Ski

5 DB Squat Cleans

20 Single Unders (OR Double Unders)

5 Plank DB Drag

400m Ski

10 DB Squat Cleans

40 Single Unders (OR Double Unders)

10 Plank DB Drag

600m Ski Erg

15 DB Squat Cleans

60 Single Unders (OR Double Unders)

15 Plank DB Drag

800m Ski Erg

20 DB Squat Cleans

80 Single Unders (OR Double Unders)

20 Plank DB Drag

1000m Ski Erg

25 DB Squat Cleans

100 Single Unders (OR Double Unders

25 Plank DB Drag
Time Cap: 30:00

PERFORMANCE

Metcon (Checkmark)

21:00 EMOM

Minuet 1: 6 Clean and Jerks (115/80)

Minute 2: 12 Wall Balls (20/14)

Minute 3: 48 Double Unders (OR 24 Crossover Singles)

*RX+ C&J 135/95

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.