WOD – Tue, Oct 25

October 25, 2022Uncategorized

Beast River Fitness – WOD

Pull-up bias (No Measure)

EMOM x 8min

Odd: 5 Small/Tight Kip Swings

Even: 3 Strict pull-ups (use band assist) @ very easy effort

Pull-up Skill Test (Options) (AMRAP – Reps)

Pick One:

–   Max hang from pull-up bar

–   5 rep max strict pull-ups (weighted)

–   Max unbroken kipping pull ups (chin over)

–   Max unbroken kipping chest-to-bar
Athletes should pick one test and put an emphasis on what they would like to re-test. – Strict pulling strength they should do the 5RM Pull up

– If they would like to emphasize kipping capacity they can do the kipping pull up or chest to bar test

– Beginner athletes should begin with a bar hang OR pick a band/setup to complete full range of motion chin over bar pull-ups.

Pull-up 5 RM (Weight)

If doing 5 rep max on pull-ups.

Chin-over Bar.

Strict.

Weighted.

RUN TO JUMP (AMRAP – Reps)

Every 5 min by 4 RNDs

In 3min

400m Run, then

Max Box Jump Overs in the remainder of the 3min.

2 min rest mandatory

*Score is total box jump overs, must step down
●   Athletes that take longer than 2:30 on the run should scale the run.

●   Athletes can substitute Box step overs for the jump overs to keep moving.

●   Prioritize stepping over the box rather than lowing the box height today