WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 AMRAP (FOR QUALITY)

20 Calorie Row

15 Bench Dips (OR Ring Dips)

15 DB Bench Press

20 Calorie Ski

15 Barbell Curls

15 Barbell Strict Press

20 Calorie Bike

15 Bent Over Row (each side)

15 DB Shrugs

PERFORMANCE

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
Wear a 20/14# vest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

MANION “PARTNER STYLE” (Time)

In Teams of 2:

7 Rounds:

400 Meter Run (200m intervals)

29 Back Squats (135/95lbs.)

This is a classic Hero Workout called “Manion.” So it may look a little familiar.

Split Reps as desired. Only one person working at a time.

RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.
TARGET SCORE

Target time: Sub 30:00

Time cap: 35:00

BLK LBL Fitness Club – WEIGHTLIFTING

Pause Snatch Balance

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

*Pause for :02 at bottom.

Snatch Pull + Below the Knee Snatch + Hang Snatch

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5/10 RPE

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5.5/10 RPE

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE

Snatch

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

Snatch Grip Deadlift

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Reps)

20:00 EMOM

Minute 1: 8 25′ Shuttle Runs

Minute 2: Max T2B

Minute 3: 15/12 Calorie Row

Minute 4: 15 KB Deadlifts (2×53/2×35)

Minute 5: Rest

*Score is total reps

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.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

KB Swings

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Hand Release Push Ups

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Score is total reps

PERFORMANCE

Power Snatch + Hang Power Snatch

2 Power Snatch + 1 Hang Power Snatch @ 5.5/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

Metcon (Time)

Buy In: 100 Double Unders

5 Rounds

10 HSPU

20 Alternating Hang DB Snatches (50/35)

Buy Out: 100 Double Unders
TARGET SCORE

Target time: Sub 13:00

Time cap: 20:00