Tuesday

Beast River Fitness – WOD

“Give more. Give what you didn’t get. Drop the old story.”

Strength

Front Squat (2-2-1-3-3)

Find a 3 rep MAX

– Slowly build over the course to hit a 3 RM

– Aim for you 2 from last week for 3.

– Give 2-3 attempts at it.

– That would be a 3 RM

– AnythingAfter is extra.

Metcon

Fran (Time)

21-15-9

Thrusters

Pull-ups

Time Cap: 10min

95/65/45/35
– For this re-test use your original weight and see what improvements you have made!

– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.

– Pick a light load to be able to do large sets in both Thrusters and pull-ups

– Note band used for future testing.

– Typically and Rx is 95/65 but pick a weight that is good for YOU.