WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

400m Run

10 KB Gorilla Rows (5 per side)

10 KB Alternating Step Ups (R)

10 KB Alternating Step Ups (L)

20 AbMat Sit Ups

Rest 1:00 between sets
Time Cap: 6:00

PERFORMANCE

LEGENDS 23.1 (AMRAP – Reps)

5:00 AMRAP

1 Rep Max Snatch

Rest 1:00

5:00 AMRAP

2-4-6-8-10….

DB Squats (2×50/2×35)

C2B

Rest 1:00

AMRAP 5:00

1 Rep Max Snatch
Score combined reps completed in AMRAP 2.

Score max snatch weights in 23.1A.

LEGENDS 23.1A (2 Rounds for weight)

Score total weight lifted for snatch 1 and 2.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

500m Row

20 KB Swings

10 Burpees

200m KB Carry

Rest 2:00 after every 2 rounds.

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

75 Double Unders

12 Single Arm Devil Press (50/35)

12 HSPU

RX+

Single Arm Devil Press (70/50)

Strict HSPU
TARGET SCORE

Target rounds: 5+

Accessory (Checkmark)

3 Sets

5 Strict Pull Ups

21’s Barbell Curls

10 Single Arm Bent Over Row (HEAVY) (5 per arm)

Rest 1:00 – 2:00 between each set.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:30 ON/:30 OFF)

Minute 1: Single Arm DB Thruster (R)

Minute 2: Calorie Bike

Minute 3: Single Arm DB Thruster (L)

Minute 4: Alternating Jumping Lunges

Minute 5: Rest

*Score is total reps

PERFORMANCE

Overhead Squat

5 Overhead Squat @ 5.5/10 RPE

5 Overhead Squat @ 5.5/10 RPE

5 Overhead Squat @ 6/10 RPE

5 Overhead Squat @ 6/10 RPE

5 Overhead Squat @ 6/10 RPE

Metcon (4 Rounds for time)

4 Sets

21/16 Calorie Row

15 Wall Balls (20/14)

9 Box Jumps (30/24)

Rest 2:00 between sets

RX+ Wall Ball 30/20
TARGET SCORE

Target time: sub 2:30

Time cap: 3:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

20 Bench Press (Light-Moderate)

20 Ring Rows

20 Calorie Bike

20 Alternating Seated DB Curls (Moderate)

20 Seated DB French Press (Moderate)

20 Calorie Row

100′ KB Farmer Carry (Heavy)

20 V-Ups

20 Calorie Ski

PERFORMANCE

VESTED SUNDAY (Time)

“ELMSY”

For Time

400 meter Run*

Then, 10 Rounds of:

10 Push-Ups

10 Kettlebell Swings (24/16 kg)

10 Box Jumps (24/20 in)

Then,

400 meter Run*

*Wear a Weight Vest on the Run (20/14 lb)
The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Time Cap: 45:00