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WOD – Tue, Dec 20

December 20, 2022Uncategorized

Announcements

Modified Schedule Next Week: 12/19 – 12/24.

Mon &Tues: 7:30 pm canceled

Weds / Thurs / Fri: Modified midday classes only

🎄 12 Days of Christmas WOD on 12/22

Beast River Fitness – WOD

Pull-up bias (No Measure)

EMOM x 6min

Odd: 5 Small/Tight Kip Swings

Even:3 Strict pull-ups (use band assist) @ very easy effort

Pull-up Skill Test (Options) (AMRAP – Reps)

Pick One:

–    Max hang from pull-up bar

–    5 rep max strict pull-ups (weighted)

–    Max unbroken kipping pull ups (chin over)

–    Max unbroken kipping chest-to-bar
Athletes should pick one test and put an emphasis on what they would like to re-test. – Strict pulling strength they should do the 5RM Pull up

– If they would like to emphasize kipping capacity they can do the kipping pull up or chest to bar test

– Beginner athletes should begin with a bar hang OR pick a band/setup to complete full range of motion chin over bar pull-ups.

Pull-up 5 RM (Weight)

If doing 5 rep max on pull-ups.

Chin-over Bar.

Strict.

Weighted.

PULL TO DBs (AMRAP – Reps)

Every 5min by 4 RNDs: (3 w : 2 r)

In 3min…

500/400m Row, then

Max DB Snatches (alt.) in the remainder of the 3min.

2 min rest mandatory

Rx: 50/35

*Score is total DB Snatches
â—Ź Athletes should scale the row to complete under 2:00.

(Row is supposed to be a run…but December…if an athlete wants to run)

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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