Monday

Beast River Fitness – WOD

Metcon (AMRAP – Reps)

Strict Pull-ups – EMOM x 5min

:30 of Pull-ups ME-3

+

5 Air Squats after
Pull-up strength building.

– Can do weighted pull-ups with DB or KB

– Bodyweight – Do a sub max set in a rep scheme you can hit consistently.

– ME-2 is Max Effort – 3 reps

We will build on this over the next few weeks. So start easy.

Paused Front Squat (5-5-5-5-5)

2sec Pausing @ parallel – 65%

5×5

Bar should be lighter to be able to come to a full stop in the bottom of the squat.

– Focus hard on maintaing mid-foot pressure

– Focus hard on maintaining tight core and upright posture.

– Take weight off if cannot complete full 2sec pause

– sets across

Metcon (Time)

21-15-9

Wall Balls

Box Jumps

TTB