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WOD – Wed, Oct 26

October 26, 2022Uncategorized

Beast River Fitness – WOD

Front Squat (5-4-3-3-2-2-2)

Build to a heavy double

BROKEN AMRAP (AMRAP – Rounds and Reps)

AMRAP 5min

7 Hang Power Cleans

10/7c Row

Rest 2 min

AMRAP 3min

7 Hang Power Cleans

10/7c Row

Sc: 75/55

Rx: 95/65

Note: Pick up where you finished the previous amrap for total rounds & reps.

Extra Work

Mobility + Strength

3 Sets

3-4 Horse Stance Squat @1515

:30s Table Hold

 (ensure as much hip extension as possible)

https://youtu.be/ENuAGrcJYDQ

https://youtu.be/N7hnjtOUG5A

5151 = tempo

1 – down / eccentric

5 – hold bottom

1 – up / concentric

5 – hold top

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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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