WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 12/10 Calorie Ski Erg 6 Double Dumbbell Push Press 12/10 Calorie Ski Erg 6 Dumbbell Gorilla Row (3 per side) Rest 2:00 between sets *Score is total reps completed each set. PERFORMANCE Push Jerk Take 15 minutes to build to a 5 rep Push Jerk max. Metcon (AMRAP – Reps) 9:00 AMRAP 1-2-3-4-5-6-7-8….. Wall Walks 5-10-15-20-25-30-35-40…. V-Ups *35 Double Unders after each set. (OR 70 Single Unders)TARGET SCORE Target reps: 265+ (finishing round of 5 W.W + 25 V-Ups + 35 D/U)
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE Power Clean 3 Power Cleans @ 6/10 RPE 2 Power Cleans @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7.5/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Singles or Touch-n-go Metcon (AMRAP – Reps) 3 Sets 3:00 AMRAP 20/15 Calorie Bike 30 Air Squats 7 Burpee Pull Ups In the remaining time perform max power cleans (155/105) Rest 3:00 between sets.TARGET SCORE Target reps: 10+ (each set)
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP ( For Quality) 20/15 Calorie Bike 10 DB Incline Bench Press 20 Push Ups 20/15 Calorie Row 10 Ring Rows 20 Alternating DB Hammer Curls (10 per side) 20/15 Calorie Ski 10 V-Ups 20 Russian Twist (10 per side) PERFORMANCE Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011To learn more about Omar click here
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Devil Press (2×50/2×35) 6 Dumbbell Front Squat (2×50/2×35) 9 Calorie RowTime Cap: 30:00
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BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 4 Overhead Squats @ 5.5/10 RPE 2 Snatch Balance + 4 Overhead Squats @ 6/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 6.5/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 7/10 RPE Overhead Squat 1 Overhead Squat @ 7/10 RPE 1 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 8.5/10 RPE
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