WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM (:50 ON / :10 OFF)

Minute 1: Single Unders (OR Double Unders)

Minute 2: KB Swings

Minute 3: Calorie Ski

Minute 4: KB Sumo Deadlift High Pull

Minute 5: Rest

PERFORMANCE

Push Press + Push Jerk

3 + 2 @ 5.5/10 RPE

3 + 2 @ 6.5/10 RPE

3 + 2 @ 7/10 RPE

2 + 1 @ 8/10 RPE

1 + 1 @ 9/10 RPE

Metcon (Time)

3 Rounds

100 Double Unders

12 DB S2OH (Right) (50/35)

20 Pull-Ups

12 DB S20H (Left) (50/35)
TARGET SCORE:

Target time: Sub 12:00

Time cap: 15:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

500/400m Row

40 Air Squats

30 AbMat Sit-Ups

20 DB Deadlifts

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets

15/12 Calorie Bike

12 Box Jumps (24″/20″)

 9 Deadlifts (225/155)

Rest 1:1
TARGET SCORE:

Target time: Sub 2:15

Time cap: 3:30

Deadlift

6 @ 6/10 RPE

5 @ 6.5/10 RPE

4 @ 7/10 RPE

3 @ 7.5/10 RPE

3 @ 8/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (You go, I go)

35:00 AMRAP

5 Devil Presses (2×50/2×35)

10 T2B

15 Wall Balls (20/14)

200m Run with Wall Ball
TARGET SCORE:

Target rounds: 8+ (4+ each)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 DB Front Squats

20 Pull-Ups (OR Ring Rows)

30 DB Power Cleans

400m Run

PERFORMANCE

Clean and Jerk

Build to a heavy single

Metcon (Time)

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
TARGET SCORE:

Target Time: Sub 12:00

Time Cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

5 Single Arm Devil Press (Right)

50 Single Unders (OR Double Unders)

5 Single Arm Devil Press (Left)

– Rest 2:00

Bench Press

5X5 @ 7/10 RPE

PERFORMANCE

Metcon (Time)

4 Rounds

20 KB Swings (53/35)

15 HSPU (OR DB Push Press 2×50/2×35)

10 Burpee Pull-Ups
TARGET SCORE

Target time: Sub 14:00

Time cap: 18:00