WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

8 Rounds (4 Rounds Each)

5 Sandbag Cleans (150/100) (OR Power Cleans 185/125)

10 C2B

15 Box Jump Overs (24/20)

*30/24 Calorie bike after each round (Split)
TARGET SCORE

Target time: Sub 26:00

Time cap: 30:00

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

BLK LBL Fitness Club – WEIGHTLIFTING

High Hang Clean + Push Jerk

3 High Hang Clean + 1 Push Jerk @ 5/10 RPE

3 High Hang Clean + 1 Push Jerk @ 5/10 RPE

3 High Hang Clean + 1 Push Jerk @ 5/10 RPE

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk

Clean Pull

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 85% 1 RM Clean

5 Clean Pull @ 85% 1 RM Clean

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
TARGET SCORE:

Target time: Sub 50:00

Time cap: 60:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
TARGET SCORE:

Target time: Sub 50:00

Time cap: 60:00

Bert (Intermediate) (Time)

Intermediate

For time:

40 Burpees

400-m Run

80 Push-Ups

400-m Run

120 Walking Lunges

400-m Run

160 Air Squats

400-m Run

120 Walking Lunges

400-m Run

80 Push-Ups

400-m Run

40 Burpees

Bert (Beginner) (Time)

For time:

20 Burpees

200-m Run

30 Knee Push-Ups

200-m Run

40 Walking Lunges

200-m Run

50 Air Squats

200-m Run

40 Walking Lunges

200-m Run

30 knee Push-Ups

200-m Run

20 Burpees

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

12 DB Hang Power Cleans

12 Box Jump Overs

Rest 2:00

6:00 AMRAP

12/8 Calorie Bike

12 Alternating DB Snatches

Rest 2:00

14:00 AMRAP

12 DB Hang Power Clean

12 Box Jump Overs

12/8 Calorie Bike

12 Alternating DB Snatches

PERFORMANCE

Power Clean (Build to a heavy 2 touch n go power cleans. )

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

 9 T2B

 6 HSPU

 3 Power Clean (205/135)

RX+ 225/155
TARGET SCORE:

Target round: 8+