Wednesday

Beast River Fitness – WOD

“The goal is not to be perfect by the end. The goal is to be better today.”

Strength

Deadlift (5-3-2-3-4 / 5-5)

Deadlift 5 Rep max – 18min

– On your own pace

– Take 2-3 min rest between 5 RM attempts.

– No history: Build slowly to a Good Technique 5 Rep max

– GRO – Good Reps Only

– Don’t force the reps – if you have it or you don’t – be smart and be safe.

Metcon

Metcon (Time)

“Lolli Pops”

10 KBS + 5 HR Push-ups + 10 V-ups

15 KBS + 5 HR Push-ups + 15 V-ups

20 KBS + 5 HR Push-ups + 20 V-ups

25 KBS + 5 HR Push-ups + 25 V-ups

30 KBS + 5 HR Push-ups + 30 V-ups

Rx: 53/35

Rx+: 70/53

Time Cap: 11min
– Russian Swings to Eye-level

– V-ups & KBS follow same rep scheme

– 5 HR Push-ups between

V-ups:

– Keep legs together and aim for shins

– Sub Knee tucks