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Beast River Fitness – WOD

Metcon (No Measure)

5 Rounds

m1: 2 Rope Climbs

m2: 200m Run

m3: Ring Pull-Ups / Ring Rows

m4: 20 V-ups

m5: Bike Cal – (:40s bike 8cal Sprint)

m6: Rest

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Beast River Fitness – WOD

Warm-up

HSPU Warm-up (No Measure)

5s Active Bar Hang Hollow Hold

10 Band Pull Aparts

1-3 HSPU Negative / Pike Negative (3s)
– If can kip, athletes can kip out of bottom of slow negative hspu.

Jerk Complex (1-1-1-1-1-1)

1 Push Press

1 Push Jerk

1 Split Jerk

Metcon (AMRAP – Reps)

E2MOM x 5

Min1: MAX HSPU / DB/KB Strict Press

Min2: MAX Row cals

Score is sum of Max Cals + Max HSPU

RX+: Deficit HSPU

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Beast River Fitness – WOD

Metcon (Weight)

5 Rounds

6-8 Back Squats

7 Box Jumps

14 DB Snatch

– Rest 1-2m between
-Build across sets on back squat to a heavy of the day.

– We will add weight over next 8 weeks so pick the weight you move the best with (not necessarily the most).

Back Squat (5 x 6-8)

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Beast River Fitness – WOD

Warm-up

Bar Warm-up (No Measure)

5 PVC Snap to Hollows & Arches w/2s hold

5-8 Small Kips (Bar)

3-5 Pull-ups / Jump Negatives

Metcon (Time)

4 RNDs

10 Pull-ups

20 Push-ups

30 Sit-ups

400m Run

50 DU

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Beast River Fitness – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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Beast River Fitness – WOD

Bench Press (5-5-3 / 5-5-5+)

5-5-3 Building

3×5 Bench Press at medium heavy weight.

(5+ AMRAP last set)

Metcon (Time)

5 RNDs

200m Run

7 TTB

Cap 12.

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Beast River Fitness – WOD

5iver (AMRAP – Rounds and Reps)

AMRAP – 5min

27 DU

27 Air Squats

-rest 2min –

AMRAP – 5min

21 Hops Over DBS (35/20)

21 Devils’s Press

-rest 2min –

AMRAP – 5min

15 Down Ups

15 Ring Rows

-rest 2min –

AMRAP – 5min

9 Burpees

9 DB Thruster

*Score it total rounds + reps at each station.

Finisher

Barbell Bicep Curl (50)

Rest as needed.

Every Break…15-20 Push-ups

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Beast River Fitness – WOD

Power Clean (10×2)

EMOM x 10m

Build to 70-80% and stay across for 2s.

Moderately heavy clean to cycle doubles.

– Reset if need.

– Rest is short so need to complete in :30s.

Metcon (Time)

21-15-9

Power Cleans (95/65)

Handstand Push-ups / Strict Press (DBs)

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Beast River Fitness – WOD

Turkish Get Up (2-2-2-2-2)

Find a heavy turkish Get-up double in 8min.

ROWING ANNIE (Time)

50-40-30-20-10

Row Cals

Sit-ups

Double-Unders

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Beast River Fitness – WOD

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
A) 20 RNDs

5 Pull-ups

10 Push-ups

15 Squats

Break up as:

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

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