22
Mar
WOD
Refer A Friend
Invite A Friend To Check Us Out!
21
Mar
THURSDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
20
Mar
WEDNESDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (No Measure)
PERFORMANCE
20
Mar
WEDNESDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Time)
80/64 Calorie Bike
10 Alternating DB Snatch
10 Alternating DB Step Back Lunges
60/48 Calorie Bike
20 Alternating DB Snatch
20 Alternating DB Step Back Lunges
40/32 Calorie Bike
30 Alternating DB Snatch
30 Alternating DB Step Back Lunges
20/16 Calorie Bike
40 Alternating DB Snatch
40 Alternating DB Step Back Lunges
*Every 5:00 perform 10 burpees
Time Cap: 30:00
PERFORMANCE
Front Rack Lunge
8 Front Rack Lunge @ 6/10 RPE (4 Per Leg)
8 Front Rack Lunge @ 6.5/10 RPE (4 Per Leg)
8 Front Rack Lunge @ 7/10 RPE (4 Per Leg)
8 Front Rack Lunge @ 7.5/10 RPE (4 Per Leg)
8 Front Rack Lunge @ 7.5/10 RPE (4 Per Leg)
Metcon (No Measure)
3 Rounds
400m Run
20 Box Jump Overs (24/20)
10 Pull Ups
5 Deadlifts (225/155)
TARGET TIME
Target score: Sub 10:00 – 12:00
Time cap: 15:00