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WOD – Wed, Nov 9

November 9, 2022Uncategorized

Beast River Fitness – WOD

Front Squat (5-5-5-5- 5 @ 75%

)

Athletes should get 2-3 warm-up sets 4-5 reps (55%, 65%, 70%) prior to working sts

Athletes should maintain weight across.

If they are unsure of their 1RM, today should be a weight that becomes challenging by the 4th and 5th set.

TWO TYPES OF DBs (AMRAP – Rounds and Reps)

AMRAP 8m

30 DB Farmer’s Walking Lunge Steps

30 DB Shoulder to Overhead

S: 35/20

Rx: 50/35
This will be a very grip oriented metcon forcing athletes to break up the movements due to grip fatigue.

Most athletes should plan to break from the start so as to not “blow up.”

A good recommendation is to break the sets in half (15/15) or thirds (10/10/10)

Target Score: 3 Rounds +/- 30 reps

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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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