Beast River Fitness – WOD
Metcon (AMRAP – Reps)
3-5 Unbroken Chest 2 Bar Pull-ups
– Rest 5-7sec
Repeat until you can no longer hold rep count or rest interval.
*Cap at 30 C2B
*Cap at 3min.
Add as many bands as needed to be able to hit at minimum 3 reps. Should feel easy at first.
-Whatever rep scheme you start with, fight to maintain.
If you start with 4 and drop to 3 that would be the end of your official time.
-Can keep going to practice stringing together.
21.4 Complex (Weight)
Build to a heavy single of:
1 Hang Clean
1 Shoulder to Overhead
Building familiarity with barbell complexes while not under huge duress. Take your to hit your positions.
Metcon (AMRAP – Rounds and Reps)
9 Burpees over Bar (facing if possible)
7 Hang Power Cleans (115/85, 95/65, 75/55)
Athletes should use a weight they can complete 7-10 Power Cleans Unbroken when fresh.