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Beast River Fitness – WOD

Clean and Jerk (1)

2 Weeks out: Build to hit previous 1RM better than week 1.

– Elbow lockouts are the only thing that matters to the judge.

– Lockouts more important than squat depth.

%:

1×1: 55.65.75.85

2×1: 90.95.100.100

Metcon (Time)

With a Partner …

100 Wall Balls

50 Burpees Over Bar – lateral

30 Clean and Jerks (155/105, 95/65)
Follow the order of movements, completing the WBs before the Burpees…etc.

One partner is always working.

For Time.

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Beast River Fitness – WOD

Metcon (Time)

800m Run

80 DU

40 DB Snatches (50/35)

400m run

40 DU

20 DB Snatches

200m Run

20 DU

10 DB Snatches

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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.
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

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Beast River Fitness – WOD

Front Squat (7-4-3-2 / 3-3-3)

3 X 3 @ 80%

PAUSING Front Squat

3s Pause in the bottom DEAD STOP

Drive out of the hole.

Squat to Clean depth.

%: 50.60.70.75 / 80.80.80

6: No Pause

4: Slow Decent

3: Slow Decent

2: 3s Pause

L’EGUMP (Time)

10 RNDs

10 Front Rack Lunges (75/55, 45/35))

35 Double Unders / Singles

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Beast River Fitness – WOD

Split Jerk (3-2-1-2-3-3…)

Find a 3RM in the split jerk. This will be less than your max because of the need to re-rack and re-organize. However, it’s a good drill to focus hitting 3 consecutive lifts.

Big Breathe and Stay Braced.

Metcon (Time)

27-18-9

Row cals.

Shoulder to Overhead (115/85, 75,55)
Row conversion for today. Male/Female:

27/21

18/14

9/7

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Beast River Fitness – WOD

Snatch (1)

2 Weeks out: Build to hit previous 1RM better than week 1.

– Elbow lockouts are the only thing that matters to the judge.

– Lockouts more important than squat depth.

%:

1×1: 55.65.75.85

2×1: 90.95.100.100

PA (AMRAP – Rounds and Reps)

AMRAP 7 min

5 Power Snatchtes (60% 1 RM)

10 Push-ups

15 Air Squats

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Beast River Fitness – WOD

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Beast River Fitness – WOD

Clean Complex (1-1-1 / 1-1-1)

3 sets complex:

1 Clean Pull + 1 Squat Clean

@ 80%

1-1-1 / 1-1-1

%: 55: 65-75 / 80-80-80

RUN’DTEE’ISH (Time)

4 RNDs

200m Run

5 Deadlifts (155/105, 95/65)

4 Hang Power Cleans

3 Push Jerks

1 Split Jerk

Cap 16min.
Pick a weight to go unbroken on the jerks.

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Beast River Fitness – WOD

POLLY (No Measure)

EVERY 5 MIN X 6 ROUNDS

20/16c Row

75 DU

20 Alt. DB Hang Snatch (50/35)

15 TTB / Hang Knee raises

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Beast River Fitness – WOD

Metcon (Time)

Partner Workout

6 RNDs (alternating w/partner)

15/12c Assault Bike

2 Wall Walks

6 RNDs (alternating w/partner)

30 KBS – American

20 Single Leg V-ups – alt.

6 RNDs (alternating w/partner)

8 Renegade Rows (1 push up 2 pulls=1)

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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