Monday

April 26, 2021Uncategorized

Beast River Fitness – WOD

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Strength

Paused Front Squat (3-3-3-3 / 10)

2sec Pausing Front Squat

Warm-up: 5-4-3

Work-set: 3-3-3-3

Drop-set: 10@ 50%

– Aim for your 7 weight +5-10#s

– Stay on tension in the bottom

– Upright Torso and Heels down

– Only go as low as your mobility allows

– Hold minimum 2 sets same weight

– Drop set is NO PAUSE – for 10 at 50% of heaviest

Metcon

Metcon (Time)

“The What’s Ups”

5 RNDs

10 Down-Ups – to a target

5 Pull-ups – strict – band-assisted

10 Step-ups – BB Front Rack (alt.)

5 Push-ups – deficit use 2 plates 10s-45s

12 min cap

Rx+: C2B Pull-ups & HSPU
– Pick a box height that can step up to flat feet.

– Use back leg minimally

– Torso must remain upright

– Band assisted Pull-ups – unbroken

– Can Sub HSPU for Push-ups

– Use 2 plates on either side for deficit push-ups