WOD – Wed, Nov 2
Beast River Fitness – WOD
Front Squat (5-5-5-5-5
%: 65-65-75-75-75)
This is the first week of our Front Squat Cycle.
Athletes Can build across sets but should stay within the given percentage range. (65%-75%)
NO ESCAPE (AMRAP – Reps)
EVERY 3m x 4 RNDs (2w:1r)
Rnds: 1 & 3
15 Burpees Over Bar
MAX Thrusters until 2min mark
— 1 min rest mandatory —
Rnds: 2 & 4
12 Thrusters
AMRAP Burpees Over Bar until 2min mark.
— 1 min rest mandatory —
S: 65/45
Rx: 95/65
*Score is total ‘AMRAP reps’ of Thrusters a burpees.
Athletes should be capped on the buy-in at 1:00 to make sure they can accumulate 1:00 AMRAP reps.
Leave yourself 1:00m rest
The goal of the buy in portion on each round is to go unbroken on the thrusters and steady on the burpees.
If athletes break the thrusters in the AMRAP portion of the workout it should be because of metabolic or pacing, not because it is too heavy
COOL DOWN (No Measure)
5-10 min easy spin on choice machine or walk