WOD

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 25/20 Calorie Bike

Minute 3: 15- 20 Plate Ground to Overhead

Minute 4: 15 – 20 AbMat Sit Ups with Plate

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Shoulder Press

5 Strict Press @ 6.5/10 RPE

4 Strict Press @ 7/10 RPE

3 Strict Press @ 7.5/10 RPE

2 Strict Press @ 8/10 RPE

1 Strict Press @ 8.5/10 RPE

Metcon (Time)

4 Rounds

500m Row (OR Ski Erg)

8 Single Arm DB Snatches (50/35)

50 Double Unders

8 Single Arm DB Snatches (50/35)
TARGET SCORE

Target Time: 12:00 – 14:00

Time Cap: 18:00