WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Russian KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 DB Bench Press (2×50/2×35) 10 Strict Chin Ups 100′ Sandbag Carry (150/100) Rest 1:00 after each round Accessory (Checkmark) 4 Rounds Barbell 21’s (7/7/7) 10 DB Single Arm Bent Over Row Rest 1:00 – 2:00 between rounds
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Push Press 10 DB Alternating Suitcase Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 7.5/10 RPE Metcon (4 Rounds for time) 4 Sets 18/14 Calorie Bike 14 KB Deadlift (2×53/2×35) 10 T2B Rest 2:00 between setsTARGET SCORE Target time: Sub 2:30 Time cap: 3:00
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS MURPH RECOVERY (Checkmark) 30:00 EMOM (FOR QUALITY) Minute 1: 5 – 15 Calorie Bike Minute 2: 10 – 20 Box Step Ups Minute 3: 5 – 15 Calorie Row Minute 4: 10 – 20 AbMat Sit-Ups Minute 5: 5 – 15 Calorie Ski Minute 6: Rest PERFORMANCE Power Snatch + Squat Snatch 10:00 EMOM 1 Power Snatch + 1 Squat Snatch Build to a heavy complex. Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 9 Burpee Over Bar 60 Double Unders 3 Power Snatch (115/75) RX+ 155/105TARGET SCORE Target rounds (6.5+)
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMARAP (FOR QUALITY) 20/15 Calorie Ski 100′ KB Farmer Carry (Moderate/Heavy) 30/24 Calorie Bike 100 Single Unders (OR Double Unders) 40/32 Calorie Row 20 AbMat Sit Ups
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