Monday

Beast River Fitness – WOD

“Invention, my dear friends, is 93% perspiration, 6% electricity, 4% evaporation, and 2% butterscotch ripple.”
~Willy Wonka

Strength

Shoulder Press (5-5-5-5-5)

Warm-up: 5-3-2

Work-set: 5-5-5-5-5

– Aim to hold 3 minim heavy sets of 5 across.

– Must lock out the elbows, if you cannot then scale weight according to hit good reps only.

Metcon

Meet The Press (Time)

9c Row

21 TTB / Hang Knee Raises

9 KB Strict Press /each

15c Row

15 TTB / Hang Knee Raises

15 KB Push Press /each

21c Row

9 TTB / Hang Knee Raises

21 KB Push Jerk /each

53/35/26/18

Time Cap: 15min
– Single-arm work here

– KB or DB good

– Pick a challenging weight to strict press in 2-3 sets

– Can Break up Presses each round how each athlete decides between both arms.

– Must complete equal work on both arms