WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 Single DB Box Step Ups (24/20)

10 Double DB Deadlifts

10 Double DB Front Squats

1 Mile Bike

PERFORMANCE

Clean Deadlift + Hang Squat Clean

Build to a heavy complex in 15:00

3 Clean Deadlift + 2 Hang Squat Cleans

Metcon (Time)

For Time

5 Rounds

200m Run

9 Deadlift

6 Hang Squat Cleans

Weights per Round

RX

1: 75/55

2: 95/65

3: 115/75

4: 135/95

5: 155/105

RX+

1: 95/65

2: 115/75

3: 135/95

4: 155/105

5: 185/125
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2-4-6-8-10-12-14-16-18-20-18-16-14-12……

KB Swings

Alternating KB Goblet Step Back Lunges

*200m Run after each set
Time Cap: 30:00

PERFORMANCE

Power Snatch (1X1)

Spend 12:00 – 15:00 building to a heavy single.

Metcon (Time)

3 Rounds

50′ Overhead Walking Lunge (R) (50/35)

20 Alternating Hang DB Snatches (50/35)

50′ Overhead Walking Lunge (L) (50/335)

20 Alternating Hang DB Clean & Jerk (50/35)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

14:00 AMRAP

5 Man Makers

15/12 Calorie Ski

:30 Plank

Rest 2:00

14:00 AMRAP

15 Push-Ups

15/12 Calorie Row

15 Abmat Sit-Ups

PERFORMANCE

Incline Bench Press (5X5)

5X5 @ 8/10 RPE

Metcon (Time)

FOR TIME

50 GHD (OR 75 Abmat Sit-Ups)

50 DB Bench Press

50 T2B (OR V-Ups)

50 Push-Ups
TARGET SCORE:

Target time: Sub 14:00

Time cap 16:00

BLK LBL Fitness Club – COMPETE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: KB Goblet Squat

Minute 4: Mountain Climbers

Minute 5: Rest

PERFORMANCE

Paused Front Squat (3-3-3-3-3)

3 Front Squat @ 5/10 RPE

3 Front Squat @ 6/10 RPE

3 Front Squat @ 6/10 RPE

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

*3 second pause in the hole

Metcon (3 Rounds for time)

3 Sets Every 8:00

12/10 Calorie Bike

12 Box Jump Overs 30/24

12/10 Calorie Bike

9 Box Jump Overs 30/24

12/10 Calorie Bike

6 Box Jump Overs 30/24
TARGET SCORE:

Target time Sub 5:00

Time cap: 6:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

HAPPY 49th BIRTHDAY, ZACH!

29:00 AMRAP (Teams of 2)

8 Front Squats (185/135)

49 Box Jump Overs (24/20)

73 Calorie Row or Bike