Wednesday
Beast River Fitness – WOD
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
Metcon (Time)
5min of Practice
Headstand / Handstand hold
– 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
Hang Snatch (1-1-1-1-1-1-1)
Complex: 7 sets of:
Snatch Deadlift w/ Shrug from floor + Hang Squat Snatch
Every :90sec x 7sets
“Push down to go up”
– Focus on leg drive here and push feet into the floor to stand up.
– Building in weight
1) Stand the bar up from the floor using proper snatch setup
2) Lower the bar to the Above The Knee Hang Position and complete a full squat snatch.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8min
5 Hang Power Snatch
10 OHS
20 DU
75/55/45/35
– Bar should be very light here.
– Should be able to cycle these reps unbroken when fresh