Thursday

Beast River Fitness – WOD

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Metcon

1: Metcon (AMRAP – Rounds and Reps)

With a partner:

Ladder (3-6-9-12-15…)

A) AMRAP for 15min:

3 KBS

3 Strict Knees to 90*

3 Row cals.

6 KBS

6 Strict K290

6 Row cals.

9 KBS

9 Strict K290

9 Row cals.

–Rest 3 minutes–

B) AMRAP 15min – (3-6-9-12-15…)

3 Thrusters – 75/55 or Empty BB

3 Burpees over the bar

3 Ring Rows

6 Thrusters – 75/55 or Empty BB

6 Burpees over the bar

6 Ring Rows

etc.etc.

-Switch partners after every set of movements.

– Score is total rounds
Round complete = Score

Round of 3 = 3pts

Round of 6 = 6pts etc.

Each completed move = 1

Round of 6 + 9 KBS = 6 + 1