WOD – Fri, Dec 2

December 2, 2022Uncategorized

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

2013 Regionals (Time)

21-15-9

Deadlifts

Box jump

9 min cap

S: 185/125

Rx: 225/155

+: 275/185

**No Dropping the bar. If so, your workout is over.**
Scale The BB weight to something that can be completed with only 1 break per set.

For higher level athletes, they can adjust the weight up to as high as 275/185 and the box jumps to 30/24in

HSPU + Strength Accerssory (AMRAP – Reps)

3 Rounds

1) HSPU (1A or 1B)

-1A: Max UB HSPU / Pike / Box

-1B: 5 Negatives: w/ 3-5 sec. down

Rest 1-2m between sets

Then…

3 Rounds

2. 1/2 Kneeling Single Arm Press (2A or 2B)

-2A: 8-10 Bottoms up KB Press

-2B: 8-10 KB Palm press

+

10-12 Cook bridge p/leg
Cook Bridge and KB Palm Press