WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 Calorie Bike

5 Dumbbell Devil Press

Rest 2:00

8:00 AMRAP

15/12 Calorie Ski

5 Dumbbell Power Cleans

Rest 2:00

8:00 AMRAP

15/12 Calorie Bike

5 Dumbbell Devil Press

15/12 Calorie Ski

5 Dumbbell Power Cleans

PERFORMANCE

Squat Snatch + Hang Squat Snatch

1 Squat Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 7/10 RPE

Metcon (Time)

4 Rounds

30 Wall Balls (20/14)

30 GHD (OR 45 AbMat Sit Ups)
TARGET SCORE:

Target time: Sub 10:00

Time cap: 13:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

10 Strict Pull-Ups

10 DB Hammer Curls

20/15 Calorie Bike

10 DB Bench Press

10 Push Ups

20/15 Calorie Ski

10 DB French Press

10 Bench Dips

PERFORMANCE

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

BLK LBL Fitness Club – WEIGHTLIFTING

SOTS Press

3 Sots Press @ 5/10 RPE

3 Sots Press @ 5/10 RPE

3 Sots Press @ 5.5/10 RPE

3 Sots Press @ 5.5/10 RPE

Snatch Grip Push Press + Tempo Overhead Squat

3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 5.5/10 RPE

3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE

3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6.5/10 RPE

3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7/10 RPE

3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE

*Tempo 3 seconds down, 2 second pause at bottom

Overhead Squat

3 Overhead Squat @ 7/10 RPE

2 Overhead Squat @ 7.5/10 RPE

1 Overhead Squat @ 7/10 RPE

3 Overhead Squat @ 7.5/10 RPE

2 Overhead Squat @ 8/10 RPE

1 Overhead Squat @ 8.5/10 RPE