New Year: 2022! ⭐️

Beast River Fitness – WOD

Skill

SKILL EMOM (1-5)

EMOM 5

Handstand Push-up Practice

Progressions – (pick one)

1. Handstand Hold – Kick up for :30

2. Handstand Negatives – :03-:05s Down

3. Strict – Sub Max effort – Goal 1-5

4. Kiping Practice – Sub Max Effort
This is both a warm-up and practice session.

Pick a variation that allows for at minimum :30 rest.

– Don’t go to failure.

– Save it for the workout.

Metcon

FEELIN 2022 (AMRAP – Rounds and Reps)

AMRAP 22

22 Box Jump Overs

22 Wall Balls

22 HSPU / Hand Release Push Ups (HRPU)

22 Single Dumbbell Hang Clean & Jerks (50/35)
Pacer workout: – Athletes should find a pace on Box Jump Overs that allows them to be constantly moving and keeping their breathing/heart rate under control

– Break up DB Clean however – do equal work on both arms.