April 22, 2022
Beast River Fitness – WOD
POLLY (No Measure)
EVERY 5 MIN X 6 ROUNDS
20/16c Row
75 DU
20 Alt. DB Hang Snatch (50/35)
15 TTB / Hang Knee raises
Uncategorized
April 21, 2022
Beast River Fitness – WOD
Metcon (Time)
Partner Workout
6 RNDs (alternating w/partner)
15/12c Assault Bike
2 Wall Walks
6 RNDs (alternating w/partner)
30 KBS – American
20 Single Leg V-ups – alt.
6 RNDs (alternating w/partner)
8 Renegade Rows (1 push up 2 pulls=1)
100′ Bear Crawl
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements
April 20, 2022
Beast River Fitness – WOD
Front Squat (8-6-4 / 5-5-5)
3 x 5 @ 75%
More reps less weight than last week.
Regular tempo.
8-6-4 / 5-5-5
%: 50-60-70 / 75-75-75%
LEGABS (Time)
3 RNDs
10 Burpees to Target
12 Pistols + 12 V-ups
15 Wall Balls + 15 Sit-ups
April 19, 2022
Beast River Fitness – WOD
Jerk Complex (1-1-1 / 1-1-1)
1 Push Press
1 Push Jerk
1 Split Jerk
Get 3 sets at 80%
Suggested %:
55.65.75 / 80.80.80
Work on footwork and pushing under quickly to lockout!
Metcon (Time)
3 RNDs
10 HSPU / Piked Push-ups
30 Air Squats
Directly Into
3 RNDs
10 Push Jerks (115/85, 65/45) (+135/95)
30 Sit-ups
Cap 15min.
April 18, 2022
Beast River Fitness – WOD
Snatch (2-2-2-2-2)
2 High Hang Squat Snatches @ 80%
5 sets @ 80%
80% will be challenging to pull-under the bar. Take off weight if having difficulty receiving the bar.
Build to 80%
1-1-1-1
%: 55-65-75-80
Metcon (Time)
30/24c Row
20 Power Snatches (95/65, 65/45)
10 Overhead Squats
30/24c Row
April 17, 2022
Beast River Fitness – WOD
FORGE BINGO – PICK ONE
April 16, 2022
Beast River Fitness – WOD
Hang Clean (2-2-2-2-2)
2reps x 5 sets @ 85%
Get to 85%
Every :90
Squat or Power: Meet the bar.
TRUSTER (Time)
A) 3 RNDS (Cap 7min)
15 Front Squats (95/65)
15 TTB
15 Thruster
Then…
B) Max Complex (Cap 7min)
2 Deadlift
2 Cleans
2 Thruster
Athletes can move directly into complex after finishing part 1.
Athletes can:
– Power Clean or Squat Clean
– Cluster the last clean w/ first thruster.
Metcon (Weight)
B) Max Complex (Cap 7min)
2 Deadlift
2 Cleans
2 Thruster
April 15, 2022
Beast River Fitness – WOD
Metcon (No Measure)
6 RNDs
5 Bench Press (build to Heavy 5)
10 Push-ups
20 DU
Not for time. Rest as needed between sets. 1-2minx.
5×5 Bench Press
5 Push-up immediately after followed by 20 double unders.
Bench Press (5-5-5-5-5)
April 14, 2022
Beast River Fitness – WOD
Metcon (No Measure)
6 Rounds
m1: 200m Run
m2: 5 Clean Deadlifts @ 80-90% 1RM
m3: Pull-up variation of Choice
m4: Box Jumps
m5: rest
No Rx weights here or reps. Aim of consistency in arounds.
Leave :15min of transition.
Share bars for clean deadlifts with someone close to you in weight.
Pull-up Variations:
BMU: 1-5
C2B / Pull-ups: 3-7 kipping
Strict: 3-5
Ring Row: 8-15
April 13, 2022
Beast River Fitness – WOD
Front Squat (6-4-3 / 2-2-2-2-2)
Get 5 sets at 85%
Warm-up to 85%:
60.70.80 / 85.85.85.85.85
No pause here, drive hard and fast out of the hole as if you caught your heavy clean.
Metcon (Time)
AMRAP 10min
12 Sit-ups
10 Pistols
8 Push Jerk (115/85, 65/55)
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