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Monday

June 13, 2022Uncategorized

Beast River Fitness – WOD

Warm-up

Warm-up (No Measure)

Ring Warm-up:

1-3 L-Sit Ring Pull-up / Ring Row to chest (seated or hanging)

1-3 Russian Push-up / Diamond Push-ups

3+1: 3 RMU Transition (feet supported) + 1Jump to Support

Snatch Complex (1-1-1-1-1-1)

E:90 x 6 Rnds

2 Hang Power Snatch

1 Squat Snatch (floor)

– Athletes less familiar should do 3 Hang Power Snatches.

– Build to a Med/Heavy complex minimizing misses.

Metcon (AMRAP – Reps)

Every :30 for 8min (:20 work / :10 rest)

a1) P. Snatch (95/65, 45/35)

a2) OHS

b1) Ring Pull-ups

b2) Ring Dips

RX+: 135/95

Muscle Up + Ring Dips
– Athletes should be able to hold onto the BB for the P. Snatch & OHS.

– Rest after complete sets to be able to go unbroken on BB complex.

– Aim for consistency among reps

– Athletes should take a few seconds.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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