Beast River Fitness – WOD
“Grow through your mistakes, and know that if you are patient redemption will find you”
Push-ups – Unbroken (AMRAP – Reps)
Max set of Unbroken Push-ups.
– This is the first score in the 2min test.
– See below
Push-ups: MAX in 2 min (AMRAP – Reps)
2 Scores here:
1. Max Unbroken Push-ups
2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.
– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.
– Build to heavy 6 Push-press coming from the floor.
– Deload / Drop sets after 6 back down to 2 reps
Lawnmower Row – DB/KB (each)
Ring Dips – Strict/ Kipping / Band Assist
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9
– Can Kip the Dip
– Use Bench dips to scale
Suns Out Gunz Out (AMRAP – Rounds)
50 Barbell Curls
Every Break = 50 Bicycles
– Score is how many rounds it takes to complete.
– Less rounds the better.