Tuesday

Beast River Fitness – WOD

“Never confuse movement, with action.” – Ernest Hemingway

Skill

Metcon (No Measure)

EMOM x 6min

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
– Push down on the bar and engage core and lats for controlled Beat ‘kip’ swings

– Come off and reset for the strict Pull-ups

– Knees to elbows use large kips and really push-down on the bar to ring eye to bar level.

Strength

Push Press (5-3-1-2-3-3-3)

Build to Heavy 3 in 15min

– Should not take long. Small muscles. Don’t take too many sets to build as this will fatigue your shoulders.

– Build and rest before that big set and walk.

Metcon

Metcon (Time)

“Plush”

4 RNDs

3 Wall Walks

6 Dips

9 Row cals

12 V-ups
– Band Assist Dip or Bench Dips