WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Double KB Front Rack Lunge Minute 3: KB Swing Minute 4: KB Weighted AbMat Sit Up Minute 5: Rest*Score is total reps completed. PERFORMANCE Back Rack Lunge 8 @ 6/10 RPE 6 @ 6.5/10 RPE 6 @ 7/10 RPE 4 @ 7.5/10 RPE 4 @ 8/10 RPE *Step forward and alternate legs. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5 Single Arm Devil Press (Right) (50/35) 25′ Overhead Walking Lunge (Right) (50/35) 5 Single Arm Devil Press (Left) 25′ Overhead Walking Lunge (Left)TARGET SCORE Target rounds: 5+
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Banded Tricep Extensions 20/15 Calorie Ski 20 Alternating DB Bicep Culs (Moderate) 200m Run 10 Row Pike Ups 1:00 Plank PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 20/15 Calorie Bike 50′ Walking Lunge 20 Burpee Over Line Wear a 20/14# vest.
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Row 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Pull-Ups 100 Box Jump Overs 100 Wall Balls 100/80 Calorie RowTARGET SCORE Target time: Sub 30:00 Time cap: 35:00
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BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 7/10 RPE 2 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 6 Single Arm DB Hang Clean & Jerk 12/10 Calorie Row 6 Single Arm DB Hang Clean & Jerk Rest 1:00 after each set. *Even sets perform 6 Single Arm DB Hang Snatches per side. (Sets 2, 4 and 6) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Power Clean + Hang Squat Clean + Jerk ( ) 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk @ 6/10 RPE 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk@ 6.5/10 RPE 2 Power Cleans + 1 Hang Squat Clean +...
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