WOD – Wed, Aug 24

Beast River Fitness – WOD

Back Squat (553 / 555+
%: 40,50,60 / 65,75,85)

-Beginning of the Wendler cycle. Athletes should be able to complete all sets and reps. Use a Working max of 90%.

-Take 90% of your max and use that to make %s.

-If your true max is 100 = your Working Max is 90.

-Take %s based off 90.

-If the %s are too heavy for good form take off 5-10%.

-The + means athletes should do MAX reps on the last set. Aim for a couple more. Varies athlete to athlete.

Metcon (Time)

150 Singles + 20 Burpee Step-ups (alt.legs)

75 DU + 15 Box Jumps

25 Criss Cross Singles + 10 Burpee Box Jumps

Scale:

150 Singles

100 Singles

50 Singles

Cap 10

Rx+:

Criss Cross Doubles.

30/24″ for Box Jumps and BBJ