WOD – Page 163 – Blue Ridge Fitness

UNIFORM | Week 12 | Block 3 | FINAL WEEK

March 24, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (Time) (10m) “CINDY” Then: 75 ABmat Situp Then: (10rds) “CINDY” CAP: 22m

H103

March 24, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 45min AMRAP 60lbs Sandbag8 Cleans 8 Push Press 8 Squats 8 Rows 8 Press Ups 100 Mountain Climbers 100 Leg Raises

UNIFORM | Week 12 | Block 3 | (FINAL WEEK)

March 23, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (5 Rounds for weight) SUMO Deadlift: (5xME/60s) *Rest: (60s) Each setTransition: (4m) Metcon Metcon (12 Rounds for time) EMOM | 12m M1: 15 OHS 115/75# M2: 20 Mountain Climber L/R=1 M3: 30 Double UnderWT: 50% OHS 1RM

H103

March 23, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Vest200m Run 12 Burpees 15 Press Ups 30 Squats 100m Bear Crawl

H103

March 22, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 20 Thrusters 20 Rows 20 Press Ups 20 Leg Raises 400m Run (no bag)

UNIFORM | Week 12 | Block 3 | (FINAL Week)

March 22, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (Time) 42-30-18 WallBall Shot 20/14# American KB Swing 24/16kg Then: 10 Cluster 135/95 Then: 21-15-09 WBS AKSCAP: (20m) WT: (65%) of Thruster 1RM

H103

March 21, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest. 60lbs SandbagDevils Press Ground To Shoulder BO Rows Burpees Over Bag

UNIFORM | Week 12 | Block 3 (FINAL Week)

March 21, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (5 Rounds for weight) Wide Grip Bench Press: (5xME/60s) *Rest: (60s) each setTransition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 15 Front Squat 95/65# 15 Pullup REST: (5m) (4m) AMRAP 12 Push Press 12 C2B REST: (4m) (3m) AMRAP 09 Thruster 09 BMUWT: 45%...

Rest Day

March 20, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete

CrossTraining Open | 21.2

March 19, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell,...

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