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WOD – Fri, Oct 21

October 21, 2022Uncategorized

Beast River Fitness – WOD

Strength (2 Rounds for weight)

EMOM x 10min

A: Chin-Ups

3-3-3-3-3

B: HSPU / DB Strict Press

HSPU = 3 reps (3-3-3-3-3)

DB Strict Press = 5 Reps (5-5-5-5-5)
For the chin-ups, work up to a challenging 3 rep set. Here are 3 versions of this going from hardest to most accessible. For all version use a controlled tempo and full range of motion.

a. Weighted Chin-Ups

b. Strict Chin-Ups

c. Banded

For the HSPU athletes can do Negatives or find a deficit .  The Strict Press, athletes can build to a challenging 5.

a. Strict or to plate deficit

b. Negative with or without Kip-out

c. 1-3 abmats

SINGLED OUT (Time)

40-30-20

Single DB Hang Clean & Push Press – alternating @ 5 reps

Single-leg V-ups – alternating

Rx: 50/35

Cap 10 min

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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