WOD – Tue, Nov 1

Beast River Fitness – WOD

Metcon (Weight)

EMOM x 12m

m1: 4-6 Strict Pull-ups

m2: 5-7 Controlled Kips

Strict Pull-up Options

A: Band Assist

B: Body Weight

C: Weighted

Kipping Options

A: Slow Hollow / Arch on bar

B: Tight perfect beat swings

C: Kipping C2B
When selecting a band or weight athletes should choose something that allows them to hit the desired rep range, while having the last rep feel like a challenge.

RUN PUSH POWER (AMRAP – Rounds and Reps)

AMRAP 16m

400m Run

21 Hand Release Push-ups

12 Power Cleans

S: 75/55

Rx: 115/75
If run takes longer than 2:30, scale the run.

Scale HR to knees or volume to achievable number in 3-4 sets. (10, 15, 18)

P. Clean on light side; should be able to cycle unbroken when fresh and for majority of the workout.

Aim for 3-4 Rnds

Extra Work

B. EMOM x 6-12 min:

Min 1: 20 sec Loaded standing pike stretch w/kb

Min 2: 10-30 sec Tucked hollow hold w/elbows touching knees

Min 3: 10-30 sec Hip drag pulses

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