Thursday
Beast River Fitness – WOD
Weightlifting
Power Clean + Split Jerk Complex (1-1-1-1-1-1-1)
2 Power Clean + 1 Split Jerk
EMOM x 7 minutes
– Keeping this short and light.
– Focus on position and stick the landing.
– Keep weights close to change quick
– Use pads if need
– Aim for 70-75% of Clean
Gymnastics
“Swolly Moley” (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (or 1 abmat – can kip)
Pull-Ups (band-assist if need)
Scale
10-9-8-7-6-5-4-3-2-1:
Dumbbell Strict Press
Ring Row
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
This one will get tough fast!
– Although this workout is for time, the rest in between sets will be important!
– If a good scale is not picked, you will get time capped – that’s ok.
– Rest before fatigue sets in, especially on the HSPU.
– Complete control is imperative.
– For the Pull-Ups, it is a better choice to clearly pass the chin over the bar with a LIGHTER LOAD, than barely make it with a heavier load.
– Train through a strong range-of-motion.
HSPU:
– Aim for 2-4 max sets on every set.
Pull-ups:
– To load the Pull-Up, place DB between the legs.
– Pick a number of reps that will allow for 2-4 breaks at all times.