WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

5 Strict Pull Ups

20/15 Calorie Row

10 Ring Rows

5 Ring Dips (OR 15 Bench Dips)

20/15 Calorie Ski

15 Leg Raises

30 Flutter Kicks

:30 Plank

PERFORMANCE

VESTED SUNDAY (Time)

6 Rounds

25/20 Calorie Bike

8 Pull Ups

8 Deadlifts (115/80)

8 Hang Power Cleans (115/80)

*Wear a 20/14# vest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2

You Go, I Go

30:00 AMRAP

200m Run

16 Alternating DB Snatches (50/35)

8 Burpee Box Jump Overs (24/20)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

Calorie Bike

– Rest 1:00

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

KB Sumo Deadlift High Pulls

– Rest 1:00

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

KB Goblet Lunges

– Rest 1:00

Score is total reps completed

PERFORMANCE

Front Squat

4 Front Squats @ 6.5/10 RPE

4 Front Squats @ 7/10 RPE

4 Front Squats @ 7.5/10 RPE

4 Front Squats @ 7.5/10 RPE

4 Front Squats @ 7.5/10 RPE

Metcon (Time)

75 Thrusters (45/35)

50 T2B

75 Thrusters (45/35)
TARGET SCORE

Target time: 12:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE