WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 AMRAP Minute 1: 15/12 Calorie Row Minute 2: 20 Box Step Ups (24/20) Minute 3: 15 DB Bench Press Minute 4: 15 KB Goblet Squats Minute 5: 15 Russian KB Swings Minute 6: 200m Run
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 AMRAP Minute 1: 15/12 Calorie Row Minute 2: 20 Box Step Ups (24/20) Minute 3: 15 DB Bench Press Minute 4: 15 KB Goblet Squats Minute 5: 15 Russian KB Swings Minute 6: 200m Run
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+
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