WOD

BLK LBL Fitness Club – WEIGHTLIFTING

Slow Motion Dip and Drive into Tall Jerk + Jerk Balance

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

Power clean to parallel + Clean + Dip + Jerk

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8/10 RPE

Push Press

Fast as possible

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP

50/40 Calorie Bike

20 Burpee Box Get Overs (48/42)

10 Sandbag Cleans (150/100) (OR Power Cleans 185/125)
TARGET SCORE:

Target rounds: 4.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM (:50 ON / :10 OFF)

Minute 1: Single or Double Unders

Minute 2: DB Man Makers

Minute 3: Slamballs

Minute 4: DB Push Press

Minute 5: Rest

PERFORMANCE

Strict Press + Push Press

5 + 3 @ 6/10 RPE

4 + 2 @ 6.5/10 RPE

3 + 1 @ 7/10 RPE

2 + 1 @ 8/10 RPE

1 + 1 @ 9/10 RPE

Metcon (Time)

2 Rounds

20 Pull-ups

4 Wall Walks

-into-

2 Rounds

15 C2B

5 Wall Walks

-into-

2 Rounds

10 BMU (OR 10 Burpee Pull-ups)

6 Wall Walks
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

2 Sets

7:00 AMRAP

10 Double KB Deadlifts

15/12 Calorie Bike

Rest 1:00

7:00 AMRAP

20 Alternating KB Step Back Lunges

200m Run

Rest 1:00

PERFORMANCE

Back Squat

Build to a heavy single

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

400m Run

15 Box Jump Overs (24/20)

50′ DB Walking Lunge (50s/35s)
TARGET SCORE:

Target rounds: 3.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 EMOM

Minute 1: 10-15 Calorie Ski

Minute 2: 15-20 Wallballs

Minute 3: 15-20 V-ups

Minute 4: 15-20 Russian KB Swings

Minute 5: Rest

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets

500/400m Row

20 T2B

20 Wallballs (20/14)

– Rest 2:00 between sets.
TARGET SCORE

Target time: Sub 4:00

Time cap: 5:00