WOD – Page 174 – Blue Ridge Fitness

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January 21, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag400m Carry 20 Burpees Over Bag 15 Thrusters 12 Cleans 10 OH Walking Lunges

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Deadlift (4×6/MW | X121) (13m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) With a 16m running clock: (9rds) 5 C2B 10 HSPU 15 Box Jump 24/20 Then: (With remaining time): AMRAP: “CINDY” (5 Pullup/10 Pushup/15 Airsquat)Score: Rounds & Reps of CINDY

H94

January 20, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP 25lbs Vest5 Burpee Tuck Jumps 5 Hidhu Press Ups 8 Back Lunges

UNIFORM | Week 3 | Block 1

January 20, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Clean Weightlifting Muscle Clean (5×3/60%-Climbing to MW) E60s Power Clean (5×3/60% – Climbing to MW) E75s Squat Clean (5×3/60% – Climbing to MW) E90s Metcon Metcon (Weight) (8m) 5 Clean 135/95 5 RMU 4 Clean 155/105 4 RMU 3 Clean 185/120 3 RMU 2 Clean 215/135# 2...

H94

January 19, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5. 25lbs Weighted Vest & 60lbs SandbagPower Cleans Burpees Over Bag OH Bag Throws Bear Hug Kneeling To Standing Metcon (Time) 8 * 50m Bear CrawlWork : Rest 1:1

UNIFORM | Week 3 | Block 1

January 19, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Back Squat (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (22m) 11 SA KB SDHP 24/16kg 22 Leg Lift L/R=2 11 SA KB S2OH 24/16kg 22 KB Russian Twist 24/16kg L/R=2

H94

January 18, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Squats 12 Walking Lunges (each leg) 12 Good Mornings 400m Carry 50m Bear Crawl Drag

UNIFORM | Week 3 | Block 1

January 18, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Snatch Work Weightlifting Muscle Snatch (5×3/60% | Climb to MW) E60s Power Snatch (5×3/60% | Climb to MW) E75s Squat Snatch (5×3/60% | Climb to MW) E90s Transition: (3m) Metcon Metcon (Time) 21-15-09 Devils Press 35/20# PullupCAP: (7m)

H94

January 17, 2021SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weighted Vest1 Mile Run 30 Burpees 40 Pulls Ups/ Rows 50 Press Ups 1 Mile Run

UNIFORM | Week 3 | Block 1

January 17, 2021SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Bench Press (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 21-15-09 Squat Thrust ABmat Sit-up REST: (2m) Then: 18-12-6 Burpee V-upCAP: (8m)

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