Tuesday

Beast River Fitness – WOD

“Action is the fundamental key to all success.”
– Picasso

Push Jerk (5-3-1 / 2-3-4-4)

Push Jerk 2 for 4

Every 2m x 7 RNDs (14min)

– Adding volume to heavy load

– Same weight across all work sets

– No history: pick moderate weight can move well for 4

– Good Reps Only (GRO)

Metcon

Metcon (Time)

Two-4-Two

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

400m Run

4 HSPU – strict

4 Swing + 4 Clean + 4 Snatch – left

4 Swing + 4 Clean + 4 Snatch – right

200m Run

2 HSPU – strict

2 Swing + 2 Clean + 2 Snatch – left

2 Swing + 2 Clean + 2 Snatch – right

Rx: 53/35

Time cap: 10min
– Introducing longer KB complexes

– Pick weight to hold onto the KB for the entire complex.

– HSPU scale: Piked Push-ups or Negatives