WOD – Wed, Nov 16
Beast River Fitness – WOD
Front Squat ( 5 x 5 @ (77%-80%)
Slightly heavier than last.
Should be challenging by last 2 sets.)
5 reps every 2:30 x 5 sets @ 80% of 1rm
Suggested Warm up (3-2-2-2)
3 reps @ 50%
2 reps @ 60%
2 reps @ 70%
1-2 reps @ 75%
“DROP THE HAMMER” (AMRAP – Reps)
5 RNDs: (2m on | :30s rest)
In 2 min window…
8/6 cal Row or Bike
30 double unders / 40 Singles / Cap at :90
MAX Wall balls in remaining 2min time
-30 sec between sets
This interval involves a short work interval and an even shorter rest interval
Athletes will need to focus on speed of movement during the working time and recovering breathing while resting.
Athletes who have more than a minute should be advised to break the wall balls to make the rounds sustainable.
Short on machines some can run to C and back.
Target Score: 80-120 Reps of wall balls