Wednesday
April 6, 2022Uncategorized
Beast River Fitness – WOD
Front Squat (8-6-4 / 3-3-3)
3 sec down,
2 sec stop
Fast Drive Up!
Get 3 sets @ 55%-60%
Warm-up: 8-6-4
8 – Regular tempo (Light)
6 – 3s down (Light + 10-20#)
4 – 3s down, 1 sec pause (+10#)
Focus on position as if you caught a heavy clean and fast drive from a dead stop!
QF ADJACENT W1 (Time)
50 DB Lunge Steps (2×50/35 lb)
20 Handstand Push-Ups
40 DB Lunges Steps
10 Handstand Push-Ups
30 DB Lunge Steps
5 Handstand Push-Ups
Time Cap: 15 minutes
Rx+:
50 DB Lunge Steps (2×50/35 lb)
30 Handstand Push-Ups
40 DB FR Lunges Steps
20 Handstand Push-Ups (deficit 3.5/2″)
30 DB OH Lunge Steps
10 Handstand Push-Ups
Rx+: Deficit HSPU
Lunge in place.