WOD – Page 223 – Blue Ridge Fitness

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Jan

YANKEE | Block 1 | Week 2

January 10, 2022

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (6×4/80%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1) Metcon Metcon (Time) (5rds) 7 Hang Snatch 115/75# 7 OHS 115/75# 7 BFBCAP: (15m) WT: 50% of Snatch 1RM

Jan

H134

January 9, 2022

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Squats 30 Press Ups

Jan

YANKEE | Block 1 | Week 2

January 9, 2022

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (6×4/80%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (60s) between sets (Compare to Week 1) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 9 SDHP 95/65# 9 Box Jump on-over 24/20′ 9 HSPU

Jan

H142

January 7, 2022

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 12 Ground To Shoulder 20 Press Ups (alternate hands on bag) 10m Bear Crawl Drag 10 OH Squats 400m Run (no bag)

Jan

YANKEE | Block 1| Day 6 | Week 1

January 7, 2022

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Reps) With a 24m Running Clock: Min: 0:00-8:00: 15 T2B 15 Front Squat 75/55# Min: 8:00-16:00: 12 Vup 12 Push Press 95/65# Min: 16:00-24:00 09 K2E 09 Squat Clean 135/95#1 Athlete working Mobility YOGA (20m)

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