May 28, 2022
Beast River Fitness – WOD
WE SHALL SEE (AMRAP – Rounds and Reps)
AMRAP 30 – Partner workout
3 Power Cleans (185/125, 95/65)
6 Burpees
9 Row cals
– One partner works at a time in a you go, I go fashion.
Uncategorized
May 27, 2022
Beast River Fitness – WOD
Metcon (No Measure)
Every 6:00 for 5 Rounds:
20 Kettlebell Swings
60 Double Unders
30/24 Calorie Row
May 26, 2022
Beast River Fitness – WOD
DON’T WEIGH ME DOWN (Time)
With a partner…
6 RNDs
250/200 Row
10 Weighted Push-ups
6 RNDs
15/12c Bike
20 KBS
6 RNDs
200m Run
10 Weighted Pull-ups
Alternate full rounds with partner.
Repeat from 4/28 – Murp Prep Cont.
Can use Weight Vests or hold weights.
OR
Push-ups: 25 / 10 Pound plate on upper back.
Pull-ups: Hold 20/10 DB between feet
May 25, 2022
Beast River Fitness – WOD
Clean (2-2-2-2-2)
Heavy Double Clean
Reset or TNG
Metcon (Time)
3 RNDs
400m run
15 P. Cleans (115/85, 75/55)
50 DU
Cap 15
RX+: 155/105
May 24, 2022
Beast River Fitness – WOD
Jerk Complex (1-1-1-1-1-1)
2 Push Press
1 Jerk Split Jerk
Build to a heavy single
Metcon (AMRAP – Reps)
Tabata: :20 on / :20 off
5 RNDs each
1: Pull-ups
– Rest 1 min
2: Push-ups
– Rest 1 min
3: Air Squats
– Rest 1 min
*Score is the sum total reps of ALL movements.
RX+: Weighted Vest
May 23, 2022
Beast River Fitness – WOD
Back Squat (5-5-5-5 / 5-5)
2 x 5 heavy Back Squats
Build to a heavy double for 2 sets
Approaching 90%-100% of Front Squat 1RM.
– It’s been a second so don’t over extend on the weight. Better to move lighter weight with good form on this lift we have not seen in a couple months.
Metcon (Time)
21-15-9
Wall Balls
Row Cals
May 21, 2022
Beast River Fitness – WOD
Metcon (Time)
TRACK WOD: Partner – Meet at Track
*2×200
*2×400
*2×800
*2×400
*2×200
*Partner:
20 Push-ups + Hold a plank or hollow while until partner finishes their run.
Each partner runs 1 leg of the race. (200,400,800,400,200)
RX+: 30 Push-ups
May 20, 2022
Beast River Fitness – WOD
Power Clean (1-1-1-1-1-1)
Heavy single Power Clean
DUBBED HANG (Time)
4 RNDs
60 DU / 100 SU
10 Hang Squat Cleans (115/85, 75/55)
May 19, 2022
Beast River Fitness – WOD
CINDY HAD A RUNNING LAMB (AMRAP – Rounds and Reps)
AMRAP 25*
5 Push-ups
10 Alternating Reverse Lunges
15 Pull-ups / Jumping pull-ups
*Every 5 min = 400m run
* Start 0:00 with Run
Rx+: Weighted Vest 20/14
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