Wednesday
Beast River Fitness – WOD
“Well done is better than well said.” – Benjamin Franklin
Metcon (Time)
EMOM x 5min
Min 1: 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
Hang Power Snatch (1-1-1-1-1-1-1)
Complex: 7 sets of:
2 Mid Hang Power Snatch + 1 Paused OHS
Every 2min x 7sets (14min)
“Push down to go up”
Focus on leg drive here and push into the floor to drive the bar up overhead.
After completing 2 reps continue with 1 overhead squats PAUSING FULL STOP on the bottom to build comfortability in the bottom.
– Aim for a little heavier than last week.
POWER RANGER BLUE (Weight)
EV ERY 2 min x 5 RNDs
4 Hang Power Snatches
8 Box Jump overs
– Use 70%-80% from Hang Snatch Portion
– Go light enough to smooth perform 4 repetitions of the Hang Power Snatch
Partner Version:
Stagger by 1min