WOD

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

20 Rounds (You Go, I Go)

12 Deadlift (95/65)

9 Hang Power Cleans (95/65)

6 S2OH (95/65)

*Each round must be completed unbroken.

*200m partner run penalty if partner does not go unbroken.
TARGET SCORE:

Target time: Sub 20:00

Time cap: 30:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Slam Balls

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

Slam Ball Squats

– Rest 1:00

Score is total reps completed

PERFORMANCE

Front Squat

3 Front Squats @ 6/10 RPE

2 Front Squats @ 7/10 RPE

1 Front Squats @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9+/10 RPE

Metcon (2 Rounds for time)

2 Sets

3 Rounds

9 Calorie Bike

6 Box Jump Overs (30/24)

3 Wall Walks

Rest 1:30 between sets
TARGET SCORE

Target time: Sub 6:00

Time cap: 8:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE