Friday

July 22, 2022Uncategorized

Beast River Fitness – WOD

Deadlift (3-3-3-3-3)

Find a moderate heavy 3 with good mechanics. Focus more on smooth reps with good speed. Avoid grinding it out on too heavy of a bar. Build to heavier than the WOD weight.

Metcon (AMRAP – Reps)

AMRAP 10

2 Rope Climbs

5 Deadlifts (275/185)

2 Rope Climbs

6 Deadlifts (275/185)

2 Rope Climbs

7 Deadlifts (275/185)

etc.

*Continue adding 1 Deadlift after every round.

Rx+ Options:

2 Legless rope climbs or

1 Peg Board
This workout isn’t about speed; it’s about getting stronger. Don’t move to burn out, move to keep moving.

Athletes using similar weights can share bars to save space. One athlete can start on the deadlifts.

Both of these movements are intended to feel moderately-heavy (65-70%); make sure to adjust in order to complete a round every :60-:90, especially early on in the workout.