WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Metcon (Time) 50-40-30-20-10 Calorie Bike Push Ups AbMat Sit Ups Air Squats Wear a 20/14# Vest
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) Get as far as possible in 35 minutes: 50 Cal Row 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Deadlifts (155/105) 50 Toes-To-Bar 50 Box Jump Overs (24/20) 50 Toes-To-Bar 50 Deadlifts (155/105) 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Cal Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?
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BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE Snatch Pull + High Pull + Snatch 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 5.5/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pull +...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6.5/10 RPE 10 Bulgarian Split Squat @ 7/10 RPE 10 Bulgarian Split Squat @ 7.5/10 RPE *5 reps per leg *hold a dumbbell in each hand. Metcon (Checkmark) 20:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Suitcase Deadlifts (Moderate) Minute 4: 10 – 15 KB Goblet Squats Minute 5: Rest
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