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Beast River Fitness – WOD

“Waste No More Time Arguing What A Good Person Should Be. Be One.”
– Marcus Aurelius

Metcon (Time)

15-12-9

Sumo Deadlift

Power Cleans

TTB / Hang Knee Raises

-Reduce weight – go into

12-9-6

Conventional Deadlift

Hang Power Cleans

Burpees

A) 135/95, 115/85, 95/65

B) Subtract -20#s from A
Spend 10min Working up to heavier than workout weight.

– Pick weight based on Power Cleans. Should be able to complete 10 unbroken reps when fresh.

– Break up as needed to maintain form.

– Sumos remain nice and tight.

– Take your time on the Power cleans

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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

Metcon

Metcon (Time)

Snatch’n’Rope

50 DB Snatches

5 Rope Climbs

40 DB Snatches

4 Rope Climbs

30 DB Snatches

3 Rope Climbs

20 DB Snatches

2 Rope Climbs

10 SB Snatches

1 Rope Climb

50/35/20/16
– Alternating Snatches

Rope Climb Subs:

– 1 =1 Laying Hand-over-hand acends

– 6 ring rows = 1 Rope Climbs

OUTDOOR TRACK WOD

Metcon (4 Rounds for reps)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

40-30-20-10

Push-ups

+

30 Air Squats

After each round of Push-ups is 30 Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon

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Beast River Fitness – WOD

“Quicker” (Time)

Every 2min x 5 RNDs

150/100m Row Sprint

10 DBL DB/KB Push Press (35/50)

5 TTB

– Rest remain of 2min

– Score is your slowest time

– pick weight can do Push Press Unbroken.

Metcon (Time)

Every 2min x 5 RNDs

15 Wall Balls

10 Push-ups

5 Pull-ups

– Rest remaining 2 min

– Score is your slowest time

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Beast River Fitness – WOD

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

Strength

Back Squat (3-3-3 / 3-3-3-3-3)

Score Heaviest 3

Warm: 3-3-3

Work: 3-3-3-3-3

Every 2:00

With Partner – Stagger by 1 min

Partner A starts on 0:00

Partner B starts on 1:00

Metcon

50cal Bike Sprint (Time)

For Time:

50cal Assault Bike
Just go.

Cool Down

Foam roll the legs.

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Beast River Fitness – WOD

“Reasons > Goals”

Strength

Double Trouble (Time)

50 DU + 25 Deadlifts

50 DU + 20 Power Cleans

50 DU + 15 Push Jerk

50 DU + 10 Overhead Squats

50 DU + 5 Burpees over the bar – lateral

155/105, 135/95, 115/85, 95/65
– Pick a load based on the Push Jerk. Should be able to do this weight in 2-3 sets.

– DUs scale to 100 Singles

– Doing DU attempts, take no longer than 1:00

Scale:

KB Deadlifts

KB Clean

KB Push Press

Goblet Squats

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Beast River Fitness – WOD

“True happiness is to enjoy the present, without anxious dependence of the future”
– Seneca

Metcon

Metcon (Time)

Every 3:00 x 10 RNDs

15/12 Cal Row

15 Sit-ups

Score = Slowest Round

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Beast River Fitness – WOD

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
~John F. Kennedy

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
–Standard movement scaling options are–

3/4 “MURPH”

75 Pull-Ups

150 Push-Ups

200 Squats

15 RNDs of 5/10/15, or 5/5/5/15

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Beast River Fitness – WOD

Murph tomorrow – Rest Up

Rest!

Metcon (Time)

Murph Tomorrow…

Rest up!

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Beast River Fitness – WOD

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”
– Simon Sinek

Weightlifting

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

– Build to 1 RM

– Catch as low as mobility allows.

WARM-UP

—-

Snatch Grip:

5 RDL

5 Good Mornings

5 Behind the Neck Push Press

5 Back Squat

5 Overhead Squat

5 Snatch Balance

—

5 Snatch High-Pull

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Metcon (AMRAP – Reps)

EMOM x 9min

Min1: Rowing (for calories)

Min2: Sit-ups

Min3: Burpees

Score: Is total Reps

OUTDOOR TRACK WOD

Metcon (4 Rounds for time)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

30-20-10 –

Push-ups

Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon

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Beast River Fitness – WOD

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Strength

Shoulder Press (2-2-2-1-3-3)

3 RM Press

– Build to your Personal Best 3

Metcon

Metcon (No Measure)

:45 @ each station

3 RNDs

A1) HSPU / Negatives / Strict Press

A2) Box Jumps

A3) DB Snatches Alternating

Rest :45 – Switch

3 RNDs

B1) Jump rope – DU / SU

B2) Ring Rows

B3) Wall Balls

Takes 14:15

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