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Beast River Fitness – WOD

Metcon (AMRAP – Reps)

Strict Pull-ups – EMOM x 5min

:30 of Pull-ups ME-3

+

5 Air Squats after
Pull-up strength building.

– Can do weighted pull-ups with DB or KB

– Bodyweight – Do a sub max set in a rep scheme you can hit consistently.

– ME-2 is Max Effort – 3 reps

We will build on this over the next few weeks. So start easy.

Paused Front Squat (5-5-5-5-5)

2sec Pausing @ parallel – 65%

5×5

Bar should be lighter to be able to come to a full stop in the bottom of the squat.

– Focus hard on maintaing mid-foot pressure

– Focus hard on maintaining tight core and upright posture.

– Take weight off if cannot complete full 2sec pause

– sets across

Metcon (Time)

21-15-9

Wall Balls

Box Jumps

TTB

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Beast River Fitness – WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Beast River Fitness – WOD

Headstand / Handstand Hold (Time)

5 Attempts for time:

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

Time Benchmarks:

A) :05 seconds

B) :10 seconds

C) :20 seconds

D) :30 seconds
– Once you can do :20s in a given progression, move on to the next.

Bike Row Run (Time)

35c/25c Bike

550m/450c Row

1 mile run

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Beast River Fitness – WOD

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

Strength

Shoulder Press (2-2-2-2-2)

Find a 2RM on your Strict Press

– Strict Press, NOT Push Press

– Lock the legs and drive the bar.

– Avoid bending at the knees for help.

Pull-ups (1-2-3…)

– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups

– Strict or

– Kipping

A) Chin must get above top of bar.

B) Arms must reach full lockout at bottom.

C) Start from dead hang

Weighted Pull-ups (1-1-1-1-1)

-Prioritize which pull-up test you want to know the result.

– If you want to know your max weighted pull-ups, then test that first.

-Your second choice will be much more challenging after you previously max out.

Metcon

Metcon (Time)

For Time:

100 DU Buy-in

25 Double KBS

50 Alternating. KB/DB Push Press (25/25)

30 TTB

35/26

+53/35

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Beast River Fitness – WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Beast River Fitness – WOD

“Integrity is not a noun. It’s a verb.”

Bench Press (3-3-3-3-3-3…)

Baseline set: 3RM

– Slowly build to a heavy 3 and lets see where we are.

– Get a spotter for these sets and take a lot of rest on your heavy attempts.

Metcon

WE BECAME (Time)

For Time:

1,000/800m Row

40 DB Snatches

20 Burpees

50/35

+70/53

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Beast River Fitness – WOD

“We often gain awareness through a baseline comparison between now and next.” – Sharon Weil

Snatch (1-1-1-1-1-1-1-1)

Set a baseline today and see where you are in the Snatch. Give 8 good attempts building to a 1 RM

– Squat Snatch if possible.

– Can Power Snatch, but catch as low as your mobility and technique allows.

Front Squat (3-3-3-3-3-3…)

Baseline set – 3RM

– Lets see where we are in the front squat.

– Build over your sets.

– Squat as low as your mobility allows and stay as upright as possible.

– USE PADS

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Beast River Fitness – WOD

TOGETHER, WE RIDE (AMRAP – Rounds and Reps)

Partner Workout: AMRAP 30min

30 Calorie Row

30 Power Cleans

30 Calorie Row

30 Shoulder to Overheads

30 Calorie Row

30 Burpees

155/105, 135/95, 95/65, 75/55

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Beast River Fitness – WOD

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

Metcon (Time)

Partner Workout

6 RNDs (alternating w/partner)

20/15c Assault Bike

50′ Walking Goblet Lunge

6 RNDs (alternating w/partner)

100 Mtn. Climbers

15 Wall Balls

6 RNDs (alternating w/partner)

15 HR Push-ups

100′ Bear Crawl

– One partner completes full round while other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Skill

Headstand / Handstand Hold Practice (1-1-1-1-1)

5 Attempts: :05 – :20sec.

– Tripod Headstand

– Wall Facing Handstand

– Freestanding Handstand

Metcon

BRAN (Time)

21-15-9

Double KB Swings

Double KB Front Squats

Double KB Push Press

Pull-ups

35/26/18
– Use 2 kettlebells here or DBs

– Same Weight Across

Finisher

Metcon (No Measure)

TABATA: Hollow Hold

:15 on / :15 off x 8 RNDs

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