WOD – Tue, Nov 8

Beast River Fitness – WOD

Pull-up Strength (Weight)

EMOM 12m

m1: 3 Tempo Pull-ups – (3s hold @ top + 3 second lower)

m2: 6 Small/Tight Kips

Strict Tempo Pull-up Options:

A: Band assistance, or jump to the top)

B: Body Weight

Intermediate/Advanced:

m1: 3-6 Strict Weighted no tempo + 6-8 Unweighted C2B

m2: 3-5 Kip C2B or Butterfly

Kipping Options

A: Slow Hollow / Arch on bar

B: Tight perfect beat swings

C: Kipping C2B
The EMOM for today has one movement that is focused on developing strict pulling strength and a second movement focused on developing kipping skill.

Choose the level based on current skill level.

RUN TO THE AMRAP (AMRAP – Rounds and Reps)

ON 14m Clock:

1 Mile Run Buy-in

AMRAP w/remaining time

10 hand release push-ups

5 Hang Power Cleans

S: 95/65

Rx: 135/95

+: 155/105
Athletes who have a mile time greater than 10 minutes should scale the distance.

The weight for hang power cleans should allow for unbroken

reps.

Extra Work

3 Sets

1. 30sec Pike lean stretch

2. 10-15 Tuck ups

3. 10-30sec Hanging tucked L-sit

https://youtu.be/63a7Ym1PZIE

https://youtube.com/shorts/q9NfcOYa4m0?feature=share

https://youtu.be/tkMLmbsHNDk