Monday

January 10, 2022Uncategorized

Beast River Fitness – WOD

Metcon (AMRAP – Reps)

3-5 Unbroken Chest 2 Bar Pull-ups

– Rest 5-7sec

Repeat until you can no longer hold rep count or rest interval.

*Cap at 30 C2B

*Cap at 3min.

Add as many bands as needed to be able to hit at minimum 3 reps. Should feel easy at first.

-Whatever rep scheme you start with, fight to maintain.

If you start with 4 and drop to 3 that would be the end of your official time.

-Can keep going to practice stringing together.

21.4 Complex (Weight)

Build to a heavy single of:

1 Deadlift

1 Clean

1 Hang Clean

1 Shoulder to Overhead

Cap 7min.
Building familiarity with barbell complexes while not under huge duress. Take your to hit your positions.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

9 Burpees over Bar (facing if possible)

7 Hang Power Cleans (115/85, 95/65, 75/55)
Athletes should use a weight they can complete 7-10 Power Cleans Unbroken when fresh.