WOD

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 WAYLAND (Time) For Time 1 mile Run Then, 2 Rounds of: 28 Burpees 87 Air squats Finally, complete: 1 mile Run Wear a Weight Vest (20/14 lb)
Read more
BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 100 Pull Ups 100 Hang Squat Cleans (95/65) 100 T2B 100/80 Calorie Row *Split reps as desired. Must be done straight through.TARGET SCORE Target time: Sub 25:00 Time cap: 35:00
Read more
BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Jumping Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps PERFORMANCE Deadlift 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 8.5/10 RPE Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsTime cap: 10:00
Read more
BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 1 Mile Run 2000m Row 50 Burpees to 6 inch TargetTARGET SCORE Target time: Sub 25:00 Time cap: 30:00
Read more
BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 250/200m Ski Erg 8 Double DB Hang Power Cleans -Rest 1:00- 4:00 AMRAP 100 Single Unders (OR 50 Double Unders) 8 Alternating Double DB Step Back Lunges -Rest 1:00- PERFORMANCE Metcon (4 Rounds for time) 4 Sets: (1 Set every 8 minutes) Teams of 2 200m Run (Together) Partner 1: 8 DB Box Step Overs (2×50/2×35)(24″/20″) Partner 2: 15 GHD Sit Ups 200m Run (Together) *Both working at the same time and complete each movement Individual 4 Sets: (1 set every 8 minutes) 200m Run 8 DB Box Step Overs (2×50/2×35)(24″/20″) 15 GHD Sit Up 200m RunTARGET SCORE Target time: Sub 4:00 Time cap: 6:00
Read more
1 202 203 204 205 206 531