Tuesday

Beast River Fitness – WOD

We learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Warm-up

Metcon (No Measure)

3 RNDs (5min)

10-15 Hollow Banded Pullovers

4-6 Knees to Elbow

4-6 Dips – SLOW Negatives (7-10s down no press out)

– Good Reps Only

Strength

Push Press (5-5-5-5)

4×5 @ 75%

Warm-up: 5-3-1

Work: 5-5-5-5

– Increase in weight and decrase in sets.

– Should feel smooth with a good amount of speed.

– Avoid grindy / heavy reps here.

Metcon

Metcon (Time)

3 RNDs

12 Cleans

9 Push Jerks

6 Pull-ups / Ring Rows

115/85, 95/65, 75/55