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Beast River Fitness – WOD

“One of the most difficult things to give away is kindness. It usually comes back to you.”

Strength

Front Squat (6-4-3-2-2-3-4-6)

– Up the ladder and back down

– Build to Heavy 2

– Add weight for two attempts at a heavy 2

– Drop sets 3-4-6 on back should be heavier than front 3-4-6

Metcon

Metcon (4 Rounds for reps)

“4 Layer Tabata Cake”

4 x 4 RND TABATAS: (:20/:10) – (8 min)

4 RNDS – Bar MU / Jumping / C2B

4 RNDs – Wall Balls

4 RNDs – Pull-ups: strict / Kipping

4 RNDS – Jump Lunges – BW
– Max reps per TABATA

– Total of Each movement is scored (Wall Ball example: athlete completes 10,10,10,10 = 40 WB)

– Short rest so pick a progression you can achieve

– BMU 2-3

– WB – Unbroken

– PU – 4-7

– Jump Lunges 8-12

Scale:

Band Assist C2B

Ring Rows

Finisher

VeHold! (Time)

10-8-6-4-2-4-6-8-10

Alternating V-ups +

Hollow Hold Seconds
– Fight to stay in the Hollow Hold

– Keep Shoulder blades off the ground

– Low back pressed into the ground

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Beast River Fitness – WOD

“Invention, my dear friends, is 93% perspiration, 6% electricity, 4% evaporation, and 2% butterscotch ripple.”
~Willy Wonka

Strength

Shoulder Press (5-5-5-5-5)

Warm-up: 5-3-2

Work-set: 5-5-5-5-5

– Aim to hold 3 minim heavy sets of 5 across.

– Must lock out the elbows, if you cannot then scale weight according to hit good reps only.

Metcon

Meet The Press (Time)

9c Row

21 TTB / Hang Knee Raises

9 KB Strict Press /each

15c Row

15 TTB / Hang Knee Raises

15 KB Push Press /each

21c Row

9 TTB / Hang Knee Raises

21 KB Push Jerk /each

53/35/26/18

Time Cap: 15min
– Single-arm work here

– KB or DB good

– Pick a challenging weight to strict press in 2-3 sets

– Can Break up Presses each round how each athlete decides between both arms.

– Must complete equal work on both arms

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Beast River Fitness – WOD

Metcon

Metcon (Time)

For Time:

**3 x 1 Mile Repeats**

(Rest for half the amount of time it took to complete the mile)

* Run 1 Mile

*Rest 1/2 the time*

* Run 1 Mile

*Rest 1/2 the time*

* Run 1 Mile

Score = Total time of the workout, including the rest.

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Beast River Fitness – WOD

“Tiptoe if you must, but take a step.” ~ Naeem Callaway

Metcon

Partner ‘DT’ (Time)

10 RNDs for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Partners Alternate Rounds

155/135/115/105/95/65

Traditionally 155/105

OUTDOOR TRACK WOD

“Relay Meet” (Time)

One Partner works at a time.

Cash-in: 50 Burpees

2 x 400

2 x 800

2 x 400

2 x 200

Cash-out: 50 Burpees

Time is the completion of all distances and Cash-out.
– Each Partner will run: 400, 800, 400, 200 only once.

– Rest is when your partner is running.

– Must be done sequentially.

– Break up Burpees amongst partners in any way.

Metcon (No Measure)

EXTRA: ABS

3 RNDs

50 Bicycles

20 Body Saw

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Beast River Fitness – WOD

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Metcon

“Sweet Row Alabama” (Time)

3 RNDs

1000m Row

25 Box Jumps

100 DU

Rest 1:00

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Beast River Fitness – WOD

“Patience is not the virtue. Discipline is.”

Weightlifting

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

1 Snatch High Pull + 1 Squat Snatch

– Catch in the bottom as mobility allows

Metcon

“Bar Rules” (Time)

8 RNDs

1 Bar Muscle-up OR 2 Jumping BMU

2 Squat Snatch

3 HSPU – Strict

4 TTB

155/135/115/95/85/65/55

Scale:

2 C2B + 2 Dips / Push-ups

2 Power Snatch

3 HSPU Negative + Kip out / Box HSPU / 3-4 Heavy DB Strict Press

4 Hanging Knee Raise /
– Challenging some high skill movements. With low reps expect to take time to challenge yourself a big and go little heavier.

– Find a challenging but doable version of each movement.

– Bar Muscle-up: new exposure, use a high box to be able to jump

– Sub 2 C2B (band-assist to help w/ speed)

– Snatches on the heavier side

– Can Kip the HSPU

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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

Metcon

ABCs & 123s (No Measure)

4 RNDs of ABCs

:45 @ each station

( Work :30 / Rest :15 )

As – 4 RNDs

A1) Burpee

A2) Ring Rows

A3) Wall Walk to Handstand Hold

Rest :45 – Switch to B

Bs – 4 RNDs

B1) Jump rope – DU / SU

B2) DBL KB Hang Clean + Push Press

B3) Bicycles

Rest :45 Switch to C

Cs – 4 RNDs

C1) Box Jumps

C2) DB Snatches – Alt.

C3) Bar Hang – activated

Fin
– Every individual station is :45.

– Work for :30 of each station

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Beast River Fitness – WOD

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Strength

Front Squat (1.5-1.5-1.5-1.5-1.5-1.5)

E:90: One and a half Front Squats

Warm-up: 5-3-1

Work-set: 6 x 1.5 (Every :90)

Drop-set: 10@ 50%

– Build through complex to heavy single

Metcon

Metcon (8 Rounds for reps)

“Frandly”

EMOM x 16min (8 Rnds)

Min1: 5-7 Thruster

Min2: 5-7 Pull-ups

– Building volume for Fran re-test

– Heavier than your Fran weight

– Practice good drive from the front squat out of the hole and solid lockouts

– Use same bands for pull-ups to complete 5-7 Reps unbroken

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Beast River Fitness – WOD

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
~ Bruce Lee

Strength

Bench Press (4-4-4-4)

Bench Press (14min)

Warm-up: 5-4-3

Work-set: 4-4-4-4

– Build to a heavy 4 in 4 sets

– No pause

Metcon

“At The Core Of It All” (Time)

3 RNDs

200m Run

40 Single Leg V-ups

40 Push-ups

40 Body Saw

Metcon (No Measure)

Cash-out: Shoulder Health

50 Band Pull-aparts

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Beast River Fitness – WOD

Extra Work

Metcon (4 Rounds for time)

Row.

2000m (RPE 8)

rest 1:30

3 RNDs

500m (1k pace)

– Rest 1 min between
– RPE – Rate of Perceived Exertion.

– RPE of 8 -> (8/10) = 80%

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