Tuesday

Beast River Fitness – WOD

Push Jerk (7×2)

EMOM x 7

2 Push Jerks at 80-85% of Push Press.

– Focus on pushing under the bar and catching with locked out arms.

Metcon (AMRAP – Rounds and Reps)

In 12min… with a Partner

-Part A: 5min

-Rest 2min

-Part B: 5min

Part A: 5 Min Cap

10 RNDs (5/each)

7 Toes 2 Bar / knee raises

7 Burpees Box Jump Overs

*Score will be time or reps completed at cap.

Rest 2min

before part B.
Scale:

5 TTB / knee raises

5 Burpee Box Jump Over

– This a very tight time cap, athletes must pick a rep scheme they sprint or go unbroken.

– For set-up keep empty bars off to the side. In the 2min ‘rest’ establish bars back on the rig.

Metcon (Weight)

Part B: 5min Cap

Partners take turns to establish a MAX Shoulder to Overhead.

– Each partner takes a turn on the Barbell in a you go I go fashion. Lift for lift.

– If both partners cannot complete the lift the heaviest weight is then scored.

– Once a partner misses a lift they cannot attempt a heavier.

– Lifts can come out of the rack.
example:

A: 50

B: 60

A: 70

B: — miss 75

A: 75*

B: —- miss 80

A: —-miss 80

Score is 75