Thursday
Beast River Fitness – WOD
“Patience is not the virtue. Discipline is.”
Weightlifting
Snatch Complex (1-1-1-1-1-1-1)
1 Snatch High Pull + 1 Squat Snatch
Every :90 x 7 RNDs (10:30)
Build to a heavy single of complex
– Catch in the bottom as mobility allows
Metcon
“Bar Rules” (Time)
8 RNDs
1 Bar Muscle-up OR 2 Jumping BMU
2 Squat Snatch
3 HSPU – Strict
4 TTB
155/135/115/95/85/65/55
Scale:
2 C2B + 2 Dips / Push-ups
2 Power Snatch
3 HSPU Negative + Kip out / Box HSPU / 3-4 Heavy DB Strict Press
4 Hanging Knee Raise /
– Challenging some high skill movements. With low reps expect to take time to challenge yourself a big and go little heavier.
– Find a challenging but doable version of each movement.
– Bar Muscle-up: new exposure, use a high box to be able to jump
– Sub 2 C2B (band-assist to help w/ speed)
– Snatches on the heavier side
– Can Kip the HSPU