Thursday

Beast River Fitness – WOD

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

Strength

Shoulder Press (2-2-2-2-2)

Find a 2RM on your Strict Press

– Strict Press, NOT Push Press

– Lock the legs and drive the bar.

– Avoid bending at the knees for help.

Pull-ups (1-2-3…)

– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups

– Strict or

– Kipping

A) Chin must get above top of bar.

B) Arms must reach full lockout at bottom.

C) Start from dead hang

Weighted Pull-ups (1-1-1-1-1)

-Prioritize which pull-up test you want to know the result.

– If you want to know your max weighted pull-ups, then test that first.

-Your second choice will be much more challenging after you previously max out.

Metcon

Metcon (Time)

For Time:

100 DU Buy-in

25 Double KBS

50 Alternating. KB/DB Push Press (25/25)

30 TTB

35/26

+53/35