Tuesday

Beast River Fitness – WOD

“Grow through your mistakes, and know that if you are patient redemption will find you”
-Zaan

Test

Push-ups – Unbroken (AMRAP – Reps)

Max set of Unbroken Push-ups.
– This is the first score in the 2min test.

– See below

Push-ups: MAX in 2 min (AMRAP – Reps)

2 Scores here:

1. Max Unbroken Push-ups

2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.

– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.

Strength

Metcon (Weight)

2-3-4-5-6-5-4-3-2

Push-Press
– Build to heavy 6 Push-press coming from the floor.

– Deload / Drop sets after 6 back down to 2 reps

Metcon

Metcon (Time)

“Tug-o-war”

21-15-9

Lawnmower Row – DB/KB (each)

Ring Dips – Strict/ Kipping / Band Assist

Ring Rows

50/35
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9

– Can Kip the Dip

– Use Bench dips to scale

Finisher

Suns Out Gunz Out (AMRAP – Rounds)

50 Barbell Curls
Every Break = 50 Bicycles

– Score is how many rounds it takes to complete.

– Less rounds the better.