Tuesday

May 18, 2021Uncategorized

Beast River Fitness – WOD

“One of the most difficult things to give away is kindness. It usually comes back to you.”

Strength

Front Squat (6-4-3-2-2-3-4-6)

– Up the ladder and back down

– Build to Heavy 2

– Add weight for two attempts at a heavy 2

– Drop sets 3-4-6 on back should be heavier than front 3-4-6

Metcon

Metcon (4 Rounds for reps)

“4 Layer Tabata Cake”

4 x 4 RND TABATAS: (:20/:10) – (8 min)

4 RNDS – Bar MU / Jumping / C2B

4 RNDs – Wall Balls

4 RNDs – Pull-ups: strict / Kipping

4 RNDS – Jump Lunges – BW
– Max reps per TABATA

– Total of Each movement is scored (Wall Ball example: athlete completes 10,10,10,10 = 40 WB)

– Short rest so pick a progression you can achieve

– BMU 2-3

– WB – Unbroken

– PU – 4-7

– Jump Lunges 8-12

Scale:

Band Assist C2B

Ring Rows

Finisher

VeHold! (Time)

10-8-6-4-2-4-6-8-10

Alternating V-ups +

Hollow Hold Seconds
– Fight to stay in the Hollow Hold

– Keep Shoulder blades off the ground

– Low back pressed into the ground