Saturday 07NOV20
November 7, 2020Uncategorized
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
Beast River Fitness – WOD
AM Outdoor WODs + Open Gym Sessions
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD
20M AMRAP:
10 Single Dumbbell Thrusters (50/35)
10 Single Dumbbell Bent Over Rows (Each Side)
Run 200m between each round
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-35: Clean and Jerks
35-45: Mini Burner
1 Minute Each
Active Samson + Air Squats
Barbell Warrior Squats
Hollow/Arch Holds (30 Seconds Each) Hollow Video Arch
Barbell Bent Over Rows
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Clean and Jerk (Build up to a heavy double )
Metcon
2: Metcon (Time)
12-9-6-3
Ground to Overhead 135/95
Burpees Over the Bar