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Beast River Fitness – WOD

ROUTE 66 (No Measure)

6 Rounds of 6 Stations

EMOM: (Work :45 / :15 Transition)

STATIONS:

Plate Ground To Overhead

Burpees

Box Jumps

Jumping Pull-Ups

Hand Release Push-ups

Reverse Lunges

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Beast River Fitness – WOD

“The future belongs to those who prepare for it today.” – Malcolm X

Back Squat (7-5-3-2-2-2)

Build to a heavy 2

ONE AT A TIME (AMRAP – Rounds and Reps)

AMRAP 10min

10 Alternating Pistols

5 Toes 2 Bar

10 DB Snatch (50/35)
Pistols:

1. Candlestick to One-Leg Stand

2. SL Squat to bench / Box

3. Banded Pistols

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Beast River Fitness – WOD

“If you aim at nothing, don’t worry… you’ll hit it.”

Push Press (5-4-3-2-2-2)

Build to a heavy 2

Metcon (AMRAP – Reps)

AMRAP 12min

400 Meter Run

Max Unbroken Handstand Push Ups

*Score = Total HSPU

*Should be able to get 5 reps per round
HSPU:

Box

Piked

DB Strict Press

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Beast River Fitness – WOD

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius

Clean (3-3-2-2-1-1)

Build to a Heavy 1 Clean

– Use Pads

Metcon (Time)

EMOM x 12min

Min1: 5 Burpees + 5 Hang Power Cleans (50-55% above)

Min2: 7 Burpee Pull-ups

Score: Combined slowest rounds.

(Slowest Min1 time) + (Slowest Min2) = Score
If limited on space: Alternate mins with a partner.

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Beast River Fitness – WOD

“When black cats prowl and pumpkins gleam, may luck be yours on Halloween.”

Metcon (AMRAP – Reps)

AMRAP:

Collect tindy candy.

Sacre people.

Wander about.

Score: Candy Collected

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Beast River Fitness – WOD

“When the witches go riding, and black cats are seen, the moon laughs and whispers ’tis near Halloween.”

ALL HALLOWS EVE (Time)

31 Double Trouble Unders

31 Zombie Sit-ups

31 Mummy Lunges

31 Head Tosses (WB) (20/14)

31 Pumpkin Swings (KBS) (70/53)

31 Jumping Pull-ups

31 Grave Jumps

31 Raise from the dead HR Push-ups

31 Toes Out of Grave (Toes To Bar)

31 Devils Press – Alternating 1 DB (50/35)

Even aliens celebrate Halloween.

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Beast River Fitness – WOD

“None of us really change over time, we only become more fully what we are.” Anne Rice, The Queen Of The Damned.

ROW THE RIVER STYX (Time)

4 Rounds For Time:

20/14 Calorie Row

5 Wall Walks

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Beast River Fitness – WOD

“There is something at work in my soul, which I don’t understand.” Mary Shelly, Frankenstein

FREDDY GOES SURFING (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

Directly Into…

3 Rounds For Time:

400 Meter Run

21 Burpees

*Score = Time it takes to complete the workout

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Beast River Fitness – WOD

“I’ll stop wearing black when they make a darker color.” Wednesday Addams

Gymnastics

“Swolly Moley” (Time)

10-9-8-7-6-5-4-3-2-1:

Handstand Push-Ups (or 1 abmat – can kip)

Pull-Ups (band-assist if need)

Scale

10-9-8-7-6-5-4-3-2-1:

Dumbbell Strict Press

Ring Row

Rx+:

Strict HSPU

Weighted Pull-ups (of any weight) (score heaviest DB)

Time cap 17 min
This one will get tough fast!

HSPU:

– Aim for 2-4 max sets on every set.

Pull-ups:

– To load the Pull-Up, place DB between the legs.

– Pick a number of reps that will allow for 2-4 breaks at all times.

Metcon (No Measure)

FINISHER: 3 Rounds

30 Sit-ups

30 Dumbbell Reverse Fly

30 Band Pull-aparts

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Beast River Fitness – WOD

“A mask tells us more than a face” ~ Oscar Wilde

ON REPEAT (Time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (115/85, 95/65, 75/55)

30 Double Unders

250m Row

*Score = Athletes will record split times for all 10 rounds. Overall score will be the Sum Total of all splits.
– Pick load to go unbroken for 10 reps

– Cap Jump Rope to :30 effort/practice

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