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WOD – Thu, Nov 17

November 17, 2022Uncategorized

Announcements

🦃Thanksgiving week modified Schedule:

Weds: 6:30p & 7:30p Canceled

🦃 Thanksgiving Day: 9a Workout—bring a friend if you are in town.

Fri: WODs at 10a and 11a / No evening Class

Sat: WODs at 9a, 10a, 11a

Beast River Fitness – WOD

“Check Your Pacing” (AMRAP – Rounds and Reps)

AMRAP 25m

400m run

10 lateral burpees over bar

10 power snatch

S: 45/35

Rx: 75/55lb

+: 95/65

*Start slow & steady, your goal is to increase speed of each round.
The goal of this met-con is to start on the slower side and build in intensity as the workout progresses. Each round should be faster than the last.

About half of this workout will be spent on the runs and the other half will be spent on the burpees and snatches. Pace the runs.

The barbell should be a very light weight that athletes can cycle through unbroken

Target Score: 5+ rounds

Extra Work

OPTIONS: A, B, or C

A. Build to a 5RM SHSPU

(deepest deficit you can get 5 unbroken OR Lowest abmat you can get 5 unbroken / on wall or in pike)

B. SHSPU

3 x 5 @2-4in higher than best range; rest 2:00

C. Banded OH Tricep Extension 3 x 15-20 set; Rest :90 between

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(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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