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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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Beast River Fitness – WOD

“I would rather die of passion than boredom.” – Vincent Van Gogh

Weightlifting

Power Snatch (2-2-2-2-2-2)

Every 2min 2 Power Snatch

Find a Heavy Double

Metcon (AMRAP – Rounds)

In 10 minutes complete:

4 Rounds:

30 Air Squats

60 Double Unders / 120 Singles

In Time Remaining:

Max Power Snatches (@ 65% – 70%)
– Leave yourself 1:00 – 2:00 for the Snatches.

– Should be able to complete 5 snatches minimum at the desired weight.

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Beast River Fitness – WOD

“Squeeze lemons, make lemon juice!”

Strength

Metcon (Time)

MOVIN

10 RNDs alternating with a Partner

10 Bench Press

10 Box Jumps

200m Run

– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.

– One partner will spot the other.

– Other partner can do plank or sit-ups while other works.

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Beast River Fitness – WOD

EC (Time)

100 DU

10 Squat Cleans

30 Toes to bar

80 DU

8 Squat cleans

24 Toes to bar

60 DU

6 Squat cleans

18 Toes to bar

40 DU

4 Squat cleans

12 Toes to bar

20 DU

2 Squat cleans

6 Toes to bar

Time cap: 30 min.

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

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Beast River Fitness – WOD

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Metcon (Time)

For Time:

1 Mile Run

60 DB/KB Double Push Press

50 Lunges – Alt. Reverse or FWD

40 Burpees

30 Power Snatches

DB: 35/20/10

BB: 95/65, 75/55, 45/35
– 1-Mile Run: to the East River and back.

– DB and BB should be on the lighter side for cycling purposes

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