Wednesday

Beast River Fitness – WOD

Metcon (Time)

EMOM x 6min (3RNDs)

Min 1: 10 Band Pull-aparts + 7 Band Wall Facing OHS

Min 2: Headstand / Handstand hold -:30s practice
– Tripod Headstand

– Wall facing Handstand

– Freestanding Handstand

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

High-Hang Snatch (1-1-1-1-1-1-1)

Complex: 7 sets of:

2 High Hang Power Snatch + 2 OHS

Every 2min x 7sets (14min)

Focus on leg drive here and push into the floor to drive the bar up overhead.

After completing 2 reps continue with 2 overhead squats.

– Will be light here.

Metcon (AMRAP – Reps)

in 8min:

800m run

50 Sit-ups

MAX OH Reverse Lunges – BB