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WOD – Tue, Nov 15

November 15, 2022Uncategorized

Beast River Fitness – WOD

Pull-up Strength: pump sesh (No Measure)

Pump Sesh

3 sets:

8-10 unbroken kipping pull ups / banded

rest 30s then…

12-15 ring rows

rest 30s then…

12-15 banded bicep curls

rest 1-2 min

cap 10m
 Today is going to be a variation on the pull up progression to get out of a linear progression

Athletes should choose a kipping variation that they feel confident in going unbroken on. If they cannot do kipping pull ups, scale to a banded strict pull up

Banded Bicep Curl

“CLASSIC” (Time)

27-21-15-9  /  22-17-12-7

Cal row

American KBS

S: 35/26

Rx: 53/35

+: 70/53

Cap 14m.
Athletes should pace the rowing in a way that allows them to push the KB Swing and speed up in the rounds of 15 and 9

KB Swings should be done American Style (Overhead) and should be a weight that can be done unbroken, or nearly unbroken

Target Score: 7-10 Minutes

Cool Down (No Measure)

1-2 Sets

Side Lying Thoracic Rotation w/Reach x :30/side Prone Scorpion Twist x 5/side

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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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