WOD – Tue, Nov 22

November 22, 2022Uncategorized

Announcements

🦃 Thanksgiving UPDATED schedule:

Weds: last class @ 5:30p / 6:30p & 7:30p Closed.

🥧 Thur. 24th & Fri. 25th: Closed for the Holiday.

Spend some time with family & friends.

Sat: WODS at 9a, 10a, 11a.

Sun: Closed

Beast River Fitness – WOD

Pull-ups (AMRAP – Reps)

A. Chin Over Bar Hold (pronated grip): 1 x Max Set for time.

+

B. Max Strict Pull-up Test

Every 2:30 x 3 Sets:

Set 1: Strict Pull-ups – pronated grip

Set 2: Strict Pull-ups – supinated grip (chin-ups)

Set 3: Kipping Pull-ups
Athletes can record what max reps they want to know be it pronated, supinated or kipping pull-ups.

Doubles and Deads (Time)

200 Double Unders / 300 Singles

75 DBL DB Deadlifts,

S: 35/20

Rx: 50/35

*10 Minute cap
● Double Unders are used in this workout to pre-fatigue the

grip and shoulders before the DB deadlifts.

● Plan to break the Double Unders into sets of 20-50 to stay

steady

● The goal is for members to be finished with the Double

Unders by the 4 minute mark

● Focus on keeping a flat back during the deeper hinge of the

DB Deadlift

● Target Score: 6-8 Minutes

● Time Cap: 10 minutes