Thursday

June 17, 2021Uncategorized

Beast River Fitness – WOD

“One of the most difficult things to give away is kindness. It usually comes back to you.”

Skill

Metcon (No Measure)

EMOM x 8min

Min 1: 5 Beat Swing + 3-5 Pull-ups (strict)

Min 2: 3-5 Kip Knee Elbows

Pull-ups:

Opt1: 3-5 Band Assist or Regular @ Body Weight

Opt2: Weighted with DB between legs

Monostructural

Metcon (No Measure)

Min 1: Row – Easy 18-20 s/m

Min 2: Row – Easy 20-22 s/m

Min 3: Row – Med 22-24 s/m

Min 4: Row – Med 26-28 s/m

Min 5: Row – Hard 28+ s/m (:30s only)

Min 6: Row – Easy 22 s/m

Min 7: Row – Easy 18 s/m

Rest

2k Row (Time)

Max Effort 2k Row
Reference:

1:45/500m = 7:00

2:00/500m = 8:00

2:30/500m = 10:00

Strategy:

– Start – 10 Hard Pulls

– First 500 Meters @ Desired Split Time

– Middle 1000 Meters @ Split Time +2 Seconds

– Next 400 Meters @ Split Time -5 Seconds

– Last 100 Meters @ All Out Sprint

Finisher

VeHold! (Time)

10-8-6-4-2-4-6-8-10

Alternating V-ups +

Hollow Hold Seconds

OUTDOOR TRACK WOD

Meet by the flagpole at the East River Track.

1-Mile Run (Time)

Max Effort 1-Mile Run