WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mayhem for Water (AMRAP – Rounds and Reps) (RX’d) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with 70/50s) 25 Synchro Burpees over Rower (Scale) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with light DBs) 25 Synchro Up Downs Target number of Rounds: 2.5+ Rounds Minimum number of Rounds before scaling: 2 Rounds Mayhem for Water is a donation workout in support of bringing clean and living water to Ethiopia. If you’d like to learn more or make a donation towards this incredible cause, please visit classy.org/event/mayhem-for-water-2025/e693957 . Core Work: (Checkmark) 4 sets: 15 Kettlebell Side Bend (each side) -rest 30 seconds- 12 Strict Hanging Leg Raise -rest 30 seconds- 30 KB Front Rack Marches (each side) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Chicago Slice (Time) (RX’d) For Time: 150 Double Unders 50 Chest to Bar 50 Back Squats (95/65) 50 Kettlebell Swings (53/35) 150 Double Unders (Scale) For Time: 150 Single Unders 50 Ring Rows 30 Dumbbell Squats (Light) 50 Russian Kettlebell Swings (light) 150 Single Unders Target time: 12:00-14:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) Teams of 2 30 Min Amrap P1: 75 Jump Rope 6 Box step Up 4 D-ball Cleans P2: Accumulate max cal Air Bike As individual: 30 Min Amrap 75 Jump Rope 6 Box step Up 4 D-ball Cleans 10 Cal Air Bike (Zone 2)
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BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (5 Rounds for reps) Every 90 seconds for 5 rounds (7:30 total) Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups ** After completing each max set, rest for the remainder of the 90 seconds. Dallas Flash (4 Rounds for time) (RX’d) 2 Rounds 12 Bench Press (135/85) 12 GHD Sit Ups (Or V-Ups) -@5:00- 24 Bench Press (135/85) 24 GHD Sit Ups (Or V-Ups) -@10:00- 24 GHD Sit Ups (Or V-Ups) 24 Bench Press (135/85) -@15:00- 2 Rounds 12 GHD Sit Ups (Or V-Ups) 12 Bench Press (135/85) (Scale) 2 Rounds...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlifts @80% 3 Broad Jumps Broad Jump (Distance) Record Best set Total Distance (Best 3 Jumps Total) Carolina Hogs (Time) (RX’d) 4 Rounds 400m Run 40/32 Calorie Row (Scale) 4 Rounds 300m Run 20/16 Calorie Row Target time: 17:00-19:00 Time cap: 22:00 Fitness (AMRAP – Rounds and Reps) 30 min AMRAP 250m Ski 10 Double Kettlebell Press from floor 10 Dbl Kbell bent over row 60 yd Single Overhead Kbell carry
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BLK LBL Fitness Club – FITNESS / PERFORMANCE Orlando Squeeze (Weight) (RX’d) Every 1:30 (12:00) 12/10 Calorie Bike 5 Power Snatches (50-60%) (Scale) Every 1:30 (12:00) 8/7 Calorie Bike 6 Dumbbell Snatches (light) Target time each set: 50 seconds – 65 seconds Time cap each set: 1:15 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Landmine Press Landmine Twist Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (Time) 400 Cal Row Every 4 min 30 yard sled push (1×45/1×35)
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