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Beast River Fitness – WOD

Metcon

Metcon (Time)

1000m Row

50 HR Push-ups

1000m Row

50 Wall Balls

1000m Row

50 Sit-ups

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

“Skadiddle”

AMRAP 6min

50 DU / 100 SU

2-4 Muscle Ups

4-8 Bar Dips

– Rest 1:00 –

AMRAP 6min

15/12c Bike / 200m run

3-5 HSPU strict / 6-10 Kipping

– Rest 1:00 –

AMRAP 6min

30 DU

15/12c Bike / 200m run

8 Box Jump Overs

*Score is total rounds + reps.

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Beast River Fitness – WOD

Strength

Push Press (2-2-2-2-2)

5×2 @ 90%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2-2

– Increase in weight and decrease in reps.

Metcon

BARISTA (AMRAP – Reps)

In 10min:

AMRAP 6min

4 TTB

4/4 DB Clean & Jerks (50/35/20)

Directly into:

MAX Row cals.

*Score is total AMRAP reps + Row cals

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Beast River Fitness – WOD

Strength

Back Squat (2-2-2-2-2)

5×2 @ 90%

Warm-up: 5-3-2-2 (55%-85%)

Work: 2-2-2-2

– Increase in weight and decrease in reps.

– Getting heavier, consider wearing a belt to help with bracing.

– Avoid grindy reps here.

Metcon

ELEVATOR PITCH (Time)

2 RNDs

12 Front Squats

12 Pull-ups

12 Thrusters

95/65, 75/55, 45/35

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Beast River Fitness – WOD

Metcon

FISH OUT OF WATER (Time)

For Time:

2,000/1,600 Meter Row

Then

10 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

Time Cap: 25min.

135/95, 115/85, 95/65, 75/55

Rx+: 155/105
-Pick weight can cycle 5 Power Cleans when fresh

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Beast River Fitness – WOD

“No one was ever wise by chance” – Seneca

Metcon (Time)

“Turf Toe”

30 DB Snatch

800 Meter Run

30 Toes to Bar

800 Meter Run

30 Toes to Bar

800 Meter Run

30 DB Snatch

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Beast River Fitness – WOD

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

CHUNKY MONKEY (Time)

9-8-7:

Power Snatches

Overhead Squats

500m Row OR 30/24 Bike

6-5-4:

Power Snatches

Overhead Squats

500m Row OR 30/24 Bike

3-2-1:

Power Snatches

Overhead Squats

115/85, 95/65, 75/55

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Beast River Fitness – WOD

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

Warm-up (No Measure)

Banded Bar Muscle-up

7min Practice

Metcon (No Measure)

5 RNDs for Quality:

Min1: 200m Run OR 15/12c Bike

Min2: Bar Muscle-ups – 2-4

Min4: HSPU – 3-5 strict / 7-10 Kipping

Min5: Box Jump Overs

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds

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Beast River Fitness – WOD

Strength

Push Press (3-3-3-3)

4×3 @ 85%

Warm-up: 5-3-1 (55%-75%)

Work: 3-3-3-3

– Increase in weight and decrease in sets.

Metcon (Time)

“Grettel Help”

EMOM x 10min

4 Clean & Jerks

4 Burpees over the bar

135/95, 115/85, 95/65, 75/55
– Aim for consistency in times

– Score is the slowest round.

– Cycel barbell, use your Grettel Weight + 5-10#s if able to cycle.

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Beast River Fitness – WOD

Strength

Back Squat (3-3-3-3)

4×3 @ 85%

Warm-up: 5-3-3 (55%-75%)

Work: 3-3-3-3

– Increase in weight and decrease in sets.

– Getting heavier, consider wearing a belt to help with bracing.

– Avoid grindy reps here.

Metcon (Time)

750m row

75 Wall Balls

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