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Beast River Fitness – WOD

Turkish Get Up (2-2-2-2-2)

Find a heavy turkish Get-up double in 8min.

ROWING ANNIE (Time)

50-40-30-20-10

Row Cals

Sit-ups

Double-Unders

Beast River Fitness – WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
A) 20 RNDs

5 Pull-ups

10 Push-ups

15 Squats

B) 20 RNDs

5 Push-ups

5 Pull-ups

5 Push-ups

15 Air squat

C) 33 RNDs

3 Pull-ups

6 Push-ups

9 Air Squats

+ 1 Round of 1/2/3

Scaling options

A) 1/2 “MURPH”

– 1 Mile Run

50 Pull-Ups

100 Push-Ups

150 Squats

– 1 Mile Run

Break up as:

10 RNDs of 5/10/15 or 5/5/5/15

Saturday

May 28, 2022

Beast River Fitness – WOD

WE SHALL SEE (AMRAP – Rounds and Reps)

AMRAP 30 – Partner workout

3 Power Cleans (185/125, 95/65)

6 Burpees

9 Row cals
– One partner works at a time in a you go, I go fashion.

Friday

May 27, 2022

Beast River Fitness – WOD

Metcon (No Measure)

Every 6:00 for 5 Rounds:

20 Kettlebell Swings

60 Double Unders

30/24 Calorie Row

SWEAT RIVER

May 26, 2022

Beast River Fitness – WOD

DON’T WEIGH ME DOWN (Time)

With a partner…

6 RNDs

250/200 Row

10 Weighted Push-ups

6 RNDs

15/12c Bike

20 KBS

6 RNDs

200m Run

10 Weighted Pull-ups

Alternate full rounds with partner.
Repeat from 4/28 – Murp Prep Cont.

Can use Weight Vests or hold weights.

OR

Push-ups: 25 / 10 Pound plate on upper back.

Pull-ups: Hold 20/10 DB between feet

Wednesday

May 25, 2022

Beast River Fitness – WOD

Clean (2-2-2-2-2)

Heavy Double Clean

Reset or TNG

Metcon (Time)

3 RNDs

400m run

15 P. Cleans (115/85, 75/55)

50 DU

Cap 15

RX+: 155/105

Tuesday

May 24, 2022

Beast River Fitness – WOD

Jerk Complex (1-1-1-1-1-1)

2 Push Press

1 Jerk Split Jerk

Build to a heavy single

Metcon (AMRAP – Reps)

Tabata: :20 on / :20 off

5 RNDs each

1: Pull-ups

– Rest 1 min

2: Push-ups

– Rest 1 min

3: Air Squats

– Rest 1 min

*Score is the sum total reps of ALL movements.

RX+: Weighted Vest

Monday

May 23, 2022

Beast River Fitness – WOD

Back Squat (5-5-5-5 / 5-5)

2 x 5 heavy Back Squats

Build to a heavy double for 2 sets

Approaching 90%-100% of Front Squat 1RM.

– It’s been a second so don’t over extend on the weight. Better to move lighter weight with good form on this lift we have not seen in a couple months.

Metcon (Time)

21-15-9

Wall Balls

Row Cals

TRACK WOD

May 21, 2022

Beast River Fitness – WOD

Metcon (Time)

TRACK WOD: Partner – Meet at Track

*2×200

*2×400

*2×800

*2×400

*2×200

*Partner:

20 Push-ups + Hold a plank or hollow while until partner finishes their run.

Each partner runs 1 leg of the race. (200,400,800,400,200)

RX+: 30 Push-ups

Friday

May 20, 2022

Beast River Fitness – WOD

Power Clean (1-1-1-1-1-1)

Heavy single Power Clean

DUBBED HANG (Time)

4 RNDs

60 DU / 100 SU

10 Hang Squat Cleans (115/85, 75/55)