WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

15 DB Deadlifts

15 Box Jumps

Rest 3:00 after every 3 rounds

PERFORMANCE

Front Squat + Back Squat

3 Front Squat + 4 Back Squat @ 5/10 RPE

3 Front Squat + 4 Back Squat @ 5.5/10 RPE

2 Front Squat + 3 Back Squat @ 6/10 RPE

2 Front Squat + 3 Back Squat @ 6.5/10 RPE

2 Front Squat + 3 Back Squat @ 7/10 RPE

Metcon (AMRAP – Reps)

12:00 AMRAP

12 T2B

50ft Single Arm KB Front Rack Lunge (53/35)

12 Calorie Bike
TARGET SCORE

Target rounds: 5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

1000m Row

10 Single Arm KB Push Press

10 Pull Ups (OR Ring Rows)

750m Row

20 Single Arm KB Push Press

20 Pull Ups (OR Ring Rows)

500m Row

30 Single Arm KB Push Press

30 Pull Ups (OR Ring Rows)

500m Row

30 Single Arm KB Push Press

30 Pull Ups (OR Ring Rows)

750m Row

20 Single Arm KB Push Press

20 Pull Ups (OR Ring Rows)

1000m Row

10 Single Arm KB Push Press

10 Pull Ups (OR Ring Rows)
Time Cap: 30:00

PERFORMANCE

Power Snatch

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

Metcon (Time)

3 Rounds

200m Run

20 Power Snatch (75/55)

20 HSPU
TARGET SCORE

Target score: Sub 14:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

Teams of 2

Buy In

800m Partner Run

-Into-

100 Burpee Box Jump Overs

100 Alternating DB Snatches (50/35)

100/80 Calorie Bike

-Into-

Buy Out

800m Partner Run
TARGET SCORE

Target time: Sub 25:00

Time cap: 35;00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500m Row

10 DB Thrusters

250m Ski Erg

10 DB Renegade Rows

Accessory (Checkmark)

4 Sets

:45 KB Farmer Carry Hold (Heavy)

10 Push Ups

:45 Plank

PERFORMANCE

Split Jerk

2 Split Jerk @ 6.5/10 RPE

2 Split Jerk @ 7/10 RPE

1 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

1 Split Jerk @ 9/10 RPE

1 Split Jerk @ 9.5/10 RPE

1 Split Jerk @ 10/10 RPE

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 10:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

12 KB Sumo Deadlift High Pulls

12 KB Box Step Overs

Rest 2:00 after every 2 rounds.

PERFORMANCE

Metcon (6 Rounds for time)

6 Sets

21/16 Calorie Row

15 Wall Balls (20/14)

9 DB Deadlifts (2×50/2×35)

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00