Tuesday

Beast River Fitness – WOD

Warm-up

EMOM: 5min of Pull-ups (AMRAP – Reps)

EMOM x 5 RNDs

Pull-ups – ME-3

– ME-3 (Max Effort – 3 reps)

– Don’t go to failure, keep 3 reps in the tank.

– Aim for consistency over 5 sets.
+ Add secondary active mobility / warm-up

ie – PVC Pass Throughs, Band Pull Aparts etc.

Strength

Shoulder Press (4-4-4-4-4)

5×4 @ 80% – 85%

Sets across.

No measure?

– Build to a heavy 4

Metcon

Metcon (AMRAP – Reps)

AMRAP 10min

2 Burpee Pull-ups

4 Push Jerks (135/95, 115/85, 75/55)

8 HR Push-ups

Rx+:

2 Bar Muscle Ups

4 Push Jerks (165/115)

8 HSPU