Beast River Fitness – WOD
Push Jerk (7×2)
EMOM x 7
2 Push Jerks at 80-85% of Push Press.
– Focus on pushing under the bar and catching with locked out arms.
Metcon (AMRAP – Rounds and Reps)
In 12min… with a Partner
-Part A: 5min
-Part B: 5min
Part A: 5 Min Cap
10 RNDs (5/each)
7 Toes 2 Bar / knee raises
7 Burpees Box Jump Overs
*Score will be time or reps completed at cap.
before part B.
5 TTB / knee raises
5 Burpee Box Jump Over
– This a very tight time cap, athletes must pick a rep scheme they sprint or go unbroken.
– For set-up keep empty bars off to the side. In the 2min ‘rest’ establish bars back on the rig.
Part B: 5min Cap
Partners take turns to establish a MAX Shoulder to Overhead.
– Each partner takes a turn on the Barbell in a you go I go fashion. Lift for lift.
– If both partners cannot complete the lift the heaviest weight is then scored.
– Once a partner misses a lift they cannot attempt a heavier.
– Lifts can come out of the rack.
B: — miss 75
B: —- miss 80
A: —-miss 80
Score is 75