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Beast River Fitness – WOD

Strength

Sumo Deadlift (3-3-3-3-3-3-3)

Build to set a 3RM.

Metcon

2k Row (Time)

Max Effort 2k Row

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Beast River Fitness – WOD

Gymnastics

Bar Muscle-ups (1-2-3….)

– Bar muscle up attempts options:

A) Find a max # of reps unassisted.

B) Find a max with bands or lowest band can successfully get over bar.

C) Find the lowest box you can jump from.

Handstand Push-ups (1-2-3…)

Find MAX HSPUs;

A) Max Strict and/or Kipping

B) Max Piked Push-ups or From a Box

Metcon

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

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Beast River Fitness – WOD

“Never confuse movement, with action.” – Ernest Hemingway

Weightlifting

Clean and Jerk (3-3-2-2-1-1-1)

– WOD Prep Focus

– Build to a heavier than workout weight

– No dropping the weights

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

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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

Strength

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

Find 3 RM.

– Aim for your heavy 2 + 1 more rep

– This is not the workout for volume of sets and reps.

-Build slow and steady, hit your 3 and leave it.

– Hit it once and walk away.

– Good Reps Only. Only count the clean set, not the ugly set if there is one.

Push Press (3-3-3-3-3-3-3-3)

– After your 3RM Squat go for a 3 RM Push press

VeHold! (Time)

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

Alternating V-ups +

Hollow Hold Seconds

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Beast River Fitness – WOD

CF GAMES 2021: EVENT 4 (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Wall walks

Thrusters

135/95, 115/85, 95/65

RX+ (Games Weight: 185/135)

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Beast River Fitness – WOD

Strength

Sumo Deadlift (2-2-2-2)

NO DROPPING PLEASE

4×2 @ 90-95%

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

Work: 2-2-2-2

– Increase in weight and same sets.

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

Metcon

Metcon (Time)

“SHAKE IT LOOSE”

3 RNDs

200 Run

30 DB Snatch (50/35/20)

40 KBS (53/35/26)

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Beast River Fitness – WOD

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Strength

Metcon (AMRAP – Reps)

EMOM x 10min for Quality – ME-2

Min1: BMU

Min2: HSPU
– ME-2 (Max Effort -2 reps)

– Practicing building strength, volume, and familiarity with these two movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

“BOOP”

AMRAP 3min

7 Burpee

7 Thrusters – (75/65, 45/35)

rest 1:00

AMRAP 3min

7 Pull-ups

7 Burpee

– Rest 1:00

AMRAP 3min

7 Thruster – (75/65, 45/35)

7 Pull-ups
– Beep test practice

– Combing elements of the beep test in different combinations.

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Beast River Fitness – WOD

Strength

Push Press (2-2-2-2)

4×2 @ 95%

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

Work: 2-2-2-2

– Increase in weight and same sets.

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

Metcon (Time)

EMOM x 10min

Min1: 6 Clean and Jerks

Min2: 6 Burpee over Bar

135/95, 115/85, 95/65
– Use the same weight you used for Grettel.

– Pick a weight you can cycle for 6 reps

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Beast River Fitness – WOD

Strength

Back Squat (2-2-2-2)

4×2 @ 95%

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

Work: 2-2-2-2

– Increase in weight and same sets.

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

Metcon (AMRAP – Reps)

“BUCKETS”

Every 2:30 – (2:00 work /:30 rest)

20c Row + MAX WB

20 Wall Balls + MAX Row cals.

20c Row + MAX WB
– Score is total of each part B

(Max WB + Max Cal + Max WB)

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Beast River Fitness – WOD

PARTNER PAUSE (Time)

With a Partner:

10 RNDS of Cindy (switching after full rounds)

40 Clusters (One partner working at a time)

Rest 1:00

Run 1 Mile (Together)

135/95, 115/85, 95/65
* 1 Round of “Cindy”:5 Pull-Ups/10 Push-Ups/15 Air Squats

* Score = Time it takes to complete the workout

* IncludeS the 1:00 rest in the total score

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